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