so i attempted the
5,4,3,2,1 PC 225 and MU
i only got to 9 muscle ups before i started taking an unreasonable time between muscle ups to complete and wasnt really getting training value out of it.

so i didnt a WOD with some power output
12 PC 265
12 BS 265
12 P Snatch 205
time 4:47

then did about 15 min more of muscle up practice. been working alot on not using the false grip as with Pull ups. I need to learn a progression system to get more rhythm with these. i have to stop my body then do another one and it takes a while and taxe the grip. getting better but this is probably one of the biggest areas i need to improve before the open and regionals. 

aerobic

A1 Back Squat 2.2.2 rest 30s/rest 30s
A2 weighted dips 6-8 rest 2 min x 3
150kg, 160kg, 170kg for squats
32 kg for all dips sets of 6

for time
100 DU
50 pull ups
1k row
50 wallballs
800m run
50 T2B
100 DU

Rx'd 21:50

no issues witht the shoulder. went to get images done today there is slight separation in the AC but grade 1 nothing serious and no ligamental damage. felt weird the very last pull up but not painful. going to get an MRI to see if i have an old SLAP injury or glenoid labrum tear. but other than that all is good. training today was good. felt a little tired but all in all i think it went well. 

shoulder test

training today
A. 1.1 (power snatch. snatch) rest 10s/ rest 2min
185, 195, 205, 215, 215
B. 3 TnG power clean rest 90s x5
225,235,245,255,275
C. 10 TnG power Snatch 95lbs rest 90s x5
all done around 20 sec

So just for your situational awareness coach i almost positive that i have a shoulder separation my AC. doesnt cause me any discomfort so far with lifting only when i reach my right arm across my body does it really hurt. i know u dont have to have surgery and can live with this injury. but i will still go and see a doctor about it. the only thing i think that might cause injury or pain is kipping pull ups but i will test that i think tomorrow u had it programmed.

no pain today lifting but i think subconsciously i was a lil worried and thats why i didnt go any heavier with the snatches. ill just keep on truckin. 

frohe Weihnachten

20 min AMRAP
50 HSPU
100 DU
50 push ups
100 DU
50 DL 185

1 round plus 20 HSPUs

double post apocalypse

9 AM
build to a 12 rep back squat in 10 min
all reps need to be within 60 sec
got to 275lbs
wanted 315 but leg was not having it.....

1 PM training
7 rounds for time
10 power cleans 155
15 med ball throw

Rx'd 11:50 probably paced this a lil slow but wanted to hit same reps each time. 5+5 cleans and unbroken med balls

Apocalypse training day 21-dec-12

row 1 min 90%
row 1 min 50%
x7

all rows for 90% were 1:35-:1:39 50% was kept around 2:00

rest 7 min

5min AMRAP 90%
12 KBS 60lbs
12 push ups
36 DU

3 rounds and 22 DU

rest 5 min

5 min AMRAP 90%
12 BJ 24in
12 Burpees

got through 2 rounds and 3 bj before i had to shut it down my leg was killing me on BJ. still had over 2 min left or so...

10 min Z1 row

nutrition has been rough due to traveling alot and normal holiday celebrations. but i am maintaining. packed on a lil bit of weight since i got back from Afghan. To many wienerschnitzels hahaha... but my conditioning feels good for the most part. body is beat up from snowboarding shoulder is killing me along with my leg but im maintaining. 

Snowboarding tuesday and wednesday

spent last 2 days in Switzerland it was amazing. solid 9 hour days on slopes 

double today.

AM training
5 rounds for time
500m row
15 burpees

as Rx'd 13:50
all rows were bt 1:48-1:55. no rest just minor transition time and sip of water. all burpees were unbroken,

PM training
10 reps Power Snatch 185 for time rest 3 min x3
all were 40-43 sec

7 reps Power Clean and Jerk 255 rest 3 min x3

first was 65sec, 2nd- 75sec,  3rd was 90 sec
i hit a wall big time during this was completely fatigued

50 CtB pull ups for time unbroken sets of 5
3:45

Isabelle

1:52 severely disappointed. video will be posted tomorrow.

due to the fact i had to shuttle people all over fucking europe today and entertain them i didnt get to part 2.....

A breathing exercise

1 min row 90%
1 min row 50%
held 1:32-1:35 for all 90% and 1:58 for 50%

rest 5 min

10 min AMRAP
15 wall ball
15 burpee
15 bj 24in

3 rounds 15 wall ball i was pretty damn gassed

rest 5 min

thought i was going to have Versa Climber so i didnt email u Coach.

had a regular bike did 20 min held 150-160 hr

yeterday...

was suppose to be a double but could only hit part I

EMOM 12 min
3x225lbs power clean and jerk
EMOM 12 mi
3x185 power snatch

all completed back got tight on snatches so last few were rough...

Z1

12 min running
12 min rowing
12 min biking

all paces Z1 recovery work. felt good after sitting in class to go and do something... 

Double Day

AM training
row 500m (1:48-1:50) +20 burpees
rest 2:30 min x5

rest 6 min

row 500m (1:48-1:50)+ 20 T2B
rest 2:30 x5

got through the 3rd T2B set and had to stop due to time constraints. All burpees were unbroken but slowed down in the last 2 sets. was able to maintain all time standards for rows on all sets.

PM Training
30 min EMOM
odd 5 TnG squat clean 185
even 5 HSPU

all completed not to much of a struggle at the end. Back started tightening up a bit. but all was well. 

bit more intensity

Todays training was good a confidence booster. i am going to go full bore next workout now that i feel like i am past those headaches

Todays Training
8min AMRAP
8 thrusters 115
8 ctb pull ups
8 burpee over bar laterally

5 rounds 7 thrusters

went at a pretty good pace tried to stay at a pace i knew i could keep. Still got pretty gassed so it was a good confidence booster. Nutrition has been spotty lately since i have been working and have not been able to cook every meal. I have had bread and other grains from time to time and a few beers but not to bad. need to find a supplement store around here to get some good quality protein and carbs post workout. have just been housin milk and yogurt post workout. 

5 Dec 2012 Z1

Just some recovery Z1 work today
10min Rowing finished with 2606m
10min Run
10 min bike

nice easy paces.

6 dec rest day.

feeling better everyday.

Day 2 no headaches Boyah!!!

AM
10min EMOM
3 TnG PC/Jerk 225lbs
+
10min EMOM
3 TnG Power Snatch 185

all reps completed.

PM
worked up to 365 5 rep FS
+
3 rounds for time
30 WB
75 DU
time 8:32

was happy with today easing back into things and so far with Physical Therapy on neck I have had no headaches. gonna start adding back some intensity.

 

post sebatical

took a break solid break for a little bit to get these headaches under control.

Day 1 back no headache
20 min EMOM
odd 7kbs 3pood
even 10 burpees

all completed no headache. hope this problem is past me.

traveling in Paris

A. 3.3.3 TnG power snatch, rest 30s/rest 3 min x 4 sets
B. 2.2.2 weighted pullups, rest 30s/rest 2 min x 4
Snatches 185,190,195,200
pull ups 65lbs for all.. didn't have a weight belt.
15min rowing steady pace finished 3500m

PM training

built 1 rep Thruster 275lbs
then did 1 FS 1 Jerk build to 1RM
295, 315, 325, 335, 355, then hit pr jerk 365

double under C2B work
20 un DU then 10 C2B x 10 sets rest 2 min


still been having headaches. didn't have them today but wanted to give myself another day off from high intensity to give me head a break. hope to be back to normal training in a day or so. leaving paris tomorrow and heading back to Germany. its been a fun trip met some cool people saw some cool shit.

build to 235 hang snatch

then 8 min amrap
3 unbroken hang snatch 155
(set down then repeat)
only got 10

this damn head pain is still comin on and I had to hold back so it would not get to bad. Doc seems to think I am ok but I am still going to get an MRI done. I have the ok to keep training just have to shut it down when pain comes on.

exercise headach who thought????

http://www.trulyhuge.com/news/tips66i.htm

so no shit this happened to me today. i was doing the first qualifier for the london throwdown. 3 min max tonnage back squat. i choose 100kg

Strategy
1st min- 17 reps rest remaining time
2nd min- 17 reps rest ramaining time
3rd min- balls out

so go through first 34 reps in min half. then i started getting a headache wasnt to bad at first. then i started at min 3 to go all out blasted out 7 reps getting me to 41 with 45 sec remaining. the head pain became so severe that i thought i was having a stroke. i had to rack the bar and lay down for 15 min until it subsided. i was a little worried bc i didnt know what was going on. but looking at my training the last week and what normally bring on symptoms such as this i am less nervous more concerned at how it will affect rest of the week. As well as into the future.

could not complete rest of training that was on the schedule for the rest of the day.

still recovering from weekend CNS depletion

10min AMR
1 HSPU
1 DL 315
3 HSPU
3 DL
5 HSPU
5 DL..........
got through 13 reps for both and 10 HSPU for the 15 rep round.

felt well enough constant movement not as fatigued as I thought. Of course for me shoulders burned out before back did.

bwt last week and this week unchanged 230lbs

took coaches advice and up'd my carb intake and I have felt better. Getting in that dank ass Viking Hash. should have more measurements this week but have to see if our trainers are going to be in the office.

530lb dl

Crossfit football in Nuremburg Germany

did occupy strength event here in Germany

1st event was Crossfit Football total
clean- 320lbs
squat- 460
bench- 320
dl- 530
all were calculated in kg so my total was 1629 pretty happy about that

the Wod was
8 min emom
1 pc 85% of 1rm 275
5 db thrusters 45lbs ea
max C2B pull ups
score is total C2B
I got 59 total Pull ups

then the rest of the weekend was the cert it was a good time. learned a lot from Ben, Luke, and John smart dudes and they love what they do. learned a lot about the CF football philosophy. another good thing to throw in my hip pocket and use to help train guys in my unit or anyone trying to better themselves. highly recommend the cert if u get a chance.

back to training tomorrow also this week will be my first qualifier for the London throwdown.

7 Nov 2012

A 3,2,1 BS 405, 415, 425
- felt almost fatigued doing these not my day.
B. 1 RM Press 225
- 25 lbs short of latest PR
C- 350m row :58sec
- i discredit the value of the rower. i was pulling a 1:20 most of the time didnt fall off at all and when i was finished it said i averaged 1:33 pace. so i dont know a true number for this

Working that left ventricle

10 min at 90%
8 OHS 95lbs
20 DU
8 SDLHP 95lbs
20 DU
8 PP 95lbs
Rx'd 6 rounds 8 OHS

rest 10 min

10min at 90%
6/6 KB Snatch 2pd
10 T2B
6/6 walking lunge 20lbs MB
Rx'd 5 rounds 6 T2B

rest 10 min

6min AMRAP
5 T2B
10 KBS 2pd
Rx'd 9 rounds 5 KBS

this last one was from Crossfit Assault Stuttgart it was there WOD of the day and the owner Mike Se German thought i would do decent on it so gave it a shot.

post wod Nutrition 20g Protein Whey 40g Carb

Bison Steak, Salad with slice tomatos w Balsalmic, some gluten free pasta vodka sauce for dinner.

T2B were not as bad as i thought i did Unbroken for all sets of both workouts. Those usually are a tough movement for me over longer time domains. Suprising the KB Snatches were tougher than i thought but i have not used a 2pd for quite sometime wasnt very smooth but not a big worry.

light work

light easy day just 60 min hiking little jogging just to get the blood flowing.

so nice to be back and be able to cook my own food and not have to eat the processed bullshit that the army makes u eat. back to eating clean

Crossfit Assault Stutgart WOD 1 Germany

15-12-9
power clean-135
burpee
3:40
rest 15 min

for time-
1k row
3:09
rest 15 min

for time
800m run
3:05

first workout back from Afghanistan good one to get hr going this afternoon. felt slightly sluggish just from traveling.
post workout big glass of banana milk 20g protein 30g carb
also walked about 15 kilometers this morning in search of a vehicle.....

Last few workouts in Afghanistan..

Training Yesterday
9min EMOM
1st- 400lbs DLx3, 2nd- 225lbs PPx3,3rd- 25 UB DU
4th- 450lbs DLx3, 5th- 265lbs PPx3, 6th- 25 UB DU
7th- 500lbs DLx3, 8th- 285lbs PPx3, 9th- 25 UB DU
rest 3 min
9min EMOM (weights dont change)
1st/4th/7thmin- 300lbs fat grip DLx7
2nd/5th/8thmin- 155lbs PP fat Grip x7
3rd/6th/9thmin- 25 UB DU...
...

This AM training
250m row 44,45,44,46,45,45 splits
10 burpee AFAP
x6 rest 2:30 min

 

Absolutely wrecked now from this.... i feel like i did after the garage games in woodstock Georgia 2 years ago... good last few workouts over here. ready to be back get diet back on track and start making some real progress....

Where ever i was going i was running!!!!

training
15min running 80%
rest 5
15min running 85%
rest 5
15min running 90%

all efforts were perceived levels of exertion. i dont have a heart rate monitor yet so i couldnt tell pace or HR during the runs. Felt good, hamstrings are pretty rough right now but other than than it was a decent workout. 

ended up running outside on the gravel realized i really really hate tredmills  

26 oct 2012

2 min max effort on bike
- no way of providing quantitative data for the bike ride. we have shitty bikes here but went all out as best i could on them
rest 90 sec
3RFT
10 FS 185
15 over bar burpees
Rx'd 5:25
didnt know what pace i was going to be able to do unbroken for the burpees. set a pace and stuck to it. felt relatively good after was gasping a little but had more. think if i redid this tomorrow i would get substantially faster. 

long night and no rest but i still felt good today training. should get some better sleep tonight. i have 2 more days that i know ill be able to train. then its all movement back to germany i cant wait... this month has been awesome. 

Shoulder Endurance

A1. 10 push press,30X0, rest 20s

135, 145, 155
A2. 25m OH carry, same bar, rest 2 min x 3

all completed pretty tough to make it for all weights

B1. 10 OHS, 30X0, rest 20s

155, 185, 185
B2. max handstand hold, rest 2 min x 3

40sec, 50sec, 45sec
C1. bottom ring dip hold-static stretch(mobility), 30s
C2. 8 powell raises, 5010, rest 90s x 3

10lb dumbell for all sets.

Post Workout Fuel 2 scoops of Syntha 6 40g protein 30 carb
felt pretty good given that i broke programming yesterday since i was forcefully obligated to do a Barbell for boobs thing. but didnt feel all to bad this morning. i probably fatigued alot faster but non the less i think i achieved the goal for todays training.

Grace 225lbs as Rx'd 5:24

Just some running

training
run 10 min 80%
rest 3 min
run 10 min 85%
rest 3 min
run 10 min 90%

did this all on the treadmill ran 8:30,8:00, 7:30 for paces.

View from my office

Scunion

20 min AMRAP
20 thrusters 135
20 pull ups
20 burpees

As Rx'd 4 rounds +30 reps

this was terrible... probably my least fav and hardest in a wod exercise are thrusters. i was pretty gassed even after the first set of these. and i as just barely holding on the whole time. all pull ups were unbroken. and the burpees got slower and slower but was able to keep breaks minimal.

this one wrecked me for the rest of the day. 

post workout 2 scoops syntha 6 and a cup of orange juice. 

Double Day

AM training
3x175lbs TnG Power Snatches EMOM 10 min
- fast excellent hip pop this morning. last 2 sets slightly fatigued not much just noticed a was a little deeper in power position.

6 Back Squats 3030 @ 245 rest 40s x 10
- all completed was tough to keep tempo in later sets. i probably sped it up a bit but tried to stay slow and methodical. 

24 walking BB lunges 135x3 rest 2 min
- all completed no issue balance was good even when i started to fatigue. 

PM Training
A1. 3,3,3,3,3 weighted dips rest 20s
 100,100,110,110,100#
A2. amrap HSPU in 1 min rest 3min x5
 15,14,14,10,9
B1. 3,3,3,3,3 CGBP rest 20s
225,235,245,235,225
B2. amrap hand release PU in 45s rest 3 min x5
18, 19, 14, 12, 10

arms are smoked thought i was going to be able to do more on the bench than that but i got what i got. 

rest and sleep have been good lately. we are winding down on this deployment and more or less are decompressing. Training has been consistent and nutrition has been better than it has still a little suspect but hey i am gettin better every day. 8 more days until i am wheels up and starting my journey back to Deutchland. 

my last lift before i went to Afghanistan back in Germany. was able to increase this over 6 months to 285lbs was the highest i got. 

2nd video is during week 2 of my transition back into crossfit after 4 month strict oly. still tryin to find that goove........

19 oct 2012

 completed 40 burpees in 90s

rest 1 min

21-15-9
kbs 2pood
t2b
burpee pull ups

as rx'd 10:32

was quite surprised i got 40 burpees first 30 were lightning fast 45 sec. then i fell off i think it was mental i told myself at least 30 and when i hit that i turned it down a bit.

recovered pretty fast during the 1 min rest. kettle bell swings were a break for me. had a hard time stringing together t2b most was 11 unbroken first set. was able to hit least 8 unbroken each other time. burpee pull ups were just slow as crap. 

PWO 40g protein 40 carb 

will eat decent meal tonight with little more carbs that usual. have a double tomorrow. sleep winding down on my deployment now i have time to train and relax during the day. 

10min @95%
12 DL 185#
12 burpees
12 KBS 55#

Rx'd 5 rounds plus 4 dl

Tried to find a pace that i could keep the whole time and not break anything. i had a few slight breaks but overall i was happy with the pace. i know there was more in there but still trying to figure out where i am and what i can sustain. but i am suprising myself everyday. Cant wait to see the progression in 6 months. Great Coach he knows how to bust my balls.

15 oct 2012

am training
training today. 
A 1. 5 front squat, 5 push press, 5 thrusters, rest 20s
A2. 15 ctb pullups, rest 3 min x 5

pm training
did shankle complex various weights
225, 245, 265, 285, 295

power cleans 
hit 305 for 5 reps just to work some power not together rested bt

EMOM 10 min 2 TNG DL from raised platform 1 1/2 inch
385 for all

then did some skill practice work hand stands, burpees , pistols on a kettlebell (proprioseption work lol), just moved around for about 35-40 min good evening session... 

13 oct wod

for 40 min easy pace
1 min bike
1 min jump rope
1 min no push up burpee

12 Oct Double

AM Training
emom for 24 min
3 CG bench press-build per set-even min
3 weighted pullups-build per set-odd min
rest 6 min
emom for 12 min
12 ctb pullups-even min
12 ring dips-odd min

PM Training
A1. 3-5 front squat, 30X0,80% minimum, rest 20s
A2. 12/12 DB walking lunges, rest 20s
A3. 24 jumping switch lunges, rest 3 min x 5

Active Rest Skill (10 oct)

60 min skill/recovery session
20 min jog/bike
15 min ant hip/shoulder mobility(check out MWOD)
5 min single leg work- single leg double unders, SL box jumps, SL back ext..etc
5 min front/back lever practice-start with just tucks, then transition to trying out full levers
5 min post shoulder rehab-
5 min grip work

Pain train

after thorough warmup hips/sh
A. 2 hang power clean, 80% 1RM, every minute for 10 min
B. 3-5 back squat, 30X0,(80%1RM minumum starting weight-increase loads from last week) rest 2-3 min x 5
C. 5 back squat, 2020(stick to tempo exactly), 55% 1RM, rest 40s exactly x 10 set

8 October 2012

AM training

15 min bike- easy pace- HR 135-125bpm
+(rest 3 min anterior hip stretch, death stretch 90s/side)
30s double unders
rest 30s x 10 sets
+(rest 3 min)
15 min bike-same
rest 5 min x 2

PM training

5 min dynamic hip warmup(leg swings/iron crosses etc)
+
30s run, HR below 145
30s brisk walk x 10
rest 4 min x 3
+
10 min static stretching hamstrings/ant hip/low back/calves

rest day reading

here are a few articles from Gregg Everett that i recently read.

http://catalystathletics.com/articles/article.php?articleID=129

this one is from one of his athletes. Crossfitter turned oly lifter its a decent read

http://catalystathletics.com/articles/article.php?articleID=118

6 Oct 2012

AM training

for 24 min
odd min- 5 burpee box jumps-30in
even min- 20 double unders
-if you start to fail bbj, knock a number down each set-break 2 min and jump back in
-same on DU

PM training

5 min @ 90%
12 KBS-55#
12 toe 2 bar
12 ohs-95#
-rest 10 min
5 min @ 90%
12 push press-95#
12 pullups
12 front squat-95#

5 OCT 2012

AM Training

A1. 1,1,1,1,1 weighted pullup, rest 90s
A2. 1,1,1,1,1 close grip bench press, rest 90s
B1. amrap push press-225, rest 20s
B2. amrap ring dips, rest 20s
B3. amrap push ups, rest 3 min x 3

PM Training

emom for 10 min
3 touch n go power snatch 165
3 hspu
+
rest 8 min
+
emom for 10 min
3 TnG power clean-225
6 ring dips
+
rest 8 min
+
emom for 10 min
3 TnG deadlift 345
6 hand release push ups

day 3 Oct 3, 2012

45 min skill session/recovery
15 min bike z1-easy pace
15 min ant hip/shoulder mobility(check out MWOD for good shit)
5 min single leg work- single leg double unders, SL box jumps, SL back ext..etc
5 min front/back lever practice-start with just tucks, then transition to trying out full levers
5 min shoulder rehab(DB external rotations-face pulls-trap 3 raises) (link--> http://www.youtube.com/watch?v=mcd7dFAfpEw + http://www.youtube.com/watch?v=2d32eT8Lipc )
get creative with anything you want really if you have extra time, point is to keep moving and just break a sweat, not a hard day

Day 2 OCT 2, 2012

AM Training
after a thorough warmup hips/ sh
A. 2 hang power clean, 80% 1RM, every minute for 10min
B. 3-5 Back Squat, 30x0, rest 2-3 min x5
C. 4 back squat, 2020 (stick to tempo exactly), 55% 1RM, rest 40s exactly x 10

PM Training
A1. 1,1,1,8,8,8 weighted dip, rest 90sec
A2. 1,1,1,8,8,8 weighted pullup, rest 90sec
+
15-12-9-6-3
ring dip
wallball
push up

Day 1- 1 October 2012

AM Training 

10 min bike- Easy pace- HR 125-135bmp

+(rest 3 min anterior hip stretch, death stretch 90s/Side)

30s Double unders

rest 30s x 10 sets

+ ( rest 3 min)

10 min bike- same

rest 5min x2

PM Training

5 min dynamic hip warmup (leg swings/iron crosses ect)

+

30s run, HR below 145

30s brisk walk x10

rest 4 min x2

+

10 min static stretching hamstrings/ ant hip/lowback/ calves