Project Mythology

ALPHA 3

2012-01-28T09:05:00.000-08:00

A. Snatch - 5x3; rest 4:00
132/143/154 (F)/132/154
I've become reliant on using a mirror during lifts, so when I don't use one I struggle a bit, whic is actually great for developing kinesthetic awareness.

B. Ring HSPU - 5x5; rest 5:00
all UB except for set 2

C. Front Squat - 5x3; rest 5:00
220/231/242/242/242

BRAVO 2

2012-01-27T17:58:00.000-08:00

5 rounds; rest 3-5min

A. 20 COVP Pullups
alternated kipped and butterfly, all UB of course

B. 3 Bar TGU/side
44/48.4/54/58.4/58.4 - this remains to be one of THE most challenging exercises for me (second only to pistols)

c. 3 Weighted Pistols/side
all @ 26#

ALPHA 2

2012-01-25T19:09:00.000-08:00

A. Squat clean - 5x3; rest 5:00

198/209/220/226.6*/226.6*
*3 singles :30 apart, squatted as deep as possible, even hung out "in the hole" for a few seconds every rep to ensure perfect depth

B. Weighted dip - 5x3; rest 3:00

90/100/115/125/125

C. Good mornings - 5x10; rest 3:00

132 all

BRAVO 1

2012-01-24T17:31:00.000-08:00

5 rounds, 3 min rest b/t rounds:

A. 2 Bar Muscle-ups
half of them were chicken-winged

B. 5 Weighted Box Jumps
35# DBs to 24" box

C. 15 GHD Situps
all UB...duh!

D. 40 Double-unders
5-30-5/26-14/UB/22-18/UB
quite tricky after the dizzy spell from the GHDs

ALPHA 1

2012-01-23T18:46:00.000-08:00

A. Back Squat - 5x3; rest 3:00

245/255/265/265/265

B. Weighted Pullup - 5x3; rest 3:30

90 all, strict first 2, slight kip last one

C. Power Jerk - 5x3; rest 6:00
176/196/206*/206x2 (failed at 3)+206x1/206
*cluster (ie, 1 rep, rack, rest 10 sec, repeat)

BRAVO 7.5

2012-01-21T09:58:00.000-08:00

5 rounds - 3' rest b/t rounds

A. 5 Ring HSPU
all UB

B. 20 box jumps - 24"
13-7/13-7/UB/UB/UB

C. 40 double-unders
30-10/25-15/UB/29-11/34-6

Avg 1:35-1:45/set

ALPHA 8

2012-01-20T19:29:00.000-08:00

A. Snatch balance - 5x3; rest 3'
154/165/176/176/176

B. GH raises - 5x10; rest 3'
bodyweight for all

C. Close-grip bench press - 5x3; rest 3'
225/245/265/265/265

BRAVO 7

2012-01-18T15:20:00.000-08:00

5 rounds - 1' rest:

A. 15 KTE
all UB

B. 10 HSPU - 4-5" deficit, hands 30" apart
7-3/5-3-2/6-2-2/5-4-1/5-3-2

C. 15 Strict pullups
UB/12-3/10-5/10-5/10-5

ALPHA 7

2012-01-17T19:33:00.000-08:00

A. Deadlift - 5x3; rest 3'
352/374/386/397/397

B. BB Lunge - 5x10; rest 90"
154 all

C. Muscle snatch - 5x3; rest 2'
132/143/143/143/143

BRAVO 6

2012-01-16T14:01:00.000-08:00

5 rounds - 1' rest b/t exercises:

A. 2 Rope climb, 20ft
:38/:41/:36/:39/:36 - took 4 pulls per ascent

B. L-sit, max seconds
15/14/14/13/13 - did these on 2 x 2-pood KB handles, and stopped the clock when my feet hit the ground.

C. 3 weighted pistols/side
26# for all, almost flexible enough to do them unweighted...maybe next cycle...

ALPHA 6

2012-01-14T07:10:00.000-08:00

A. Muscle clean - 5x3; rest 4'
154/165/176/187/198(2)

B. Press - 5x3; rest 3'
154/165/165/165/165

C. Barbell row - 5x3; rest 2'
198/220/231/242/242

BRAVO 5

2012-01-13T17:02:00.000-08:00

5 rounds:

A. 5 ring muscle-ups; rest 4'
all UB and straight-grip - first time stringing these together!

B. 20 alternating-hand Russian KBS; rest 90"
53/62/70/70/70

C. 20 ring dips; rest 3'
UB/UB/16-4/13-7/14-6

Weighed 187 this morning! That's a 40lb loss since August!

ALPHA 5

2012-01-11T20:17:00.000-08:00

A. Overhead squat - 5x3; walk rest 3'
176/187/187/198/198

B. KB TGU - 5x3/side; rest walk 2'
53/62/62/62/62

C. Power snatch - 5x3; rest 3'
132/143/154*/154/154
*still have trouble mentally catching the bar lower with good form, almost there though:)

BRAVO 4

2012-01-10T19:23:00.000-08:00

5 rounds:

A. 10 L-pullups
all UB

B. 5 high box jumps
all 38"

C. 30yd handstand walk
1:41/1:08/:56/1:00/:55

Amazing how much easier things get when you lose unnecessary weight (aka FAT!)

ALPHA 4

2012-01-09T21:00:00.000-08:00

A. Power clean - 5x3; walk rest 3'
176/198/209/220/220
Finally got the low catch down pretty well, which I used on the last 2 sets. It helps immensely with handling heavier weight with the same amount of power as catching it at a higher position (if that makes sense).

B. Romanian Deadlift - 5x10 ; rest 90"
198/209/220/231/231
Used lifting straps and stood on 3" box.

C. Push press - 5x3; rest 2'
176/187/198/209/220(2)

Was in a rush tonite, so couldn't do my usual walking rests between sets. Got off "work" late as usual, staying around till 1900 doing absolutely nothing. I've been able to train in the field a whopping 3 times in the 4 months since my arrival at the unit, and they expect us to deploy in 6 weeks to fight an enemy that has been training to kill us since he was 2 years old. Gives me a nice warm fuzzy feeling. Sorry for the rant.

NEERA CLEANSE

2012-01-07T17:03:00.000-08:00

I have completed the 5-day Neera Cleanse. I lost 7lb, at least half of which (according to my calculations) being fat. The majority of the rest was intestinal sludge. I was already on a super clean, low carb diet beforehand, so very little weight lost was water. Hopefully I keep most of this weight off. It was surprisingly easy to go 5 days without food. As soon as I sipped on the cleanse solution I felt satisfied, with no hunger pangs at all. My body feels clean and energized. Can't WAIT to hit the gym come Monday! I encourage anyone serious about their health to give it a try. Read up on it: http://www.supersup.com/neera-neera-super-cleanse-5-day-pack-1-kit-7612811999058

BEFORE: 196LB

AFTER: 189LB

BRAVO 3

2012-01-03T13:01:00.000-08:00

5 rounds:

A. Toes to bar x 15
UB/UB/UB/UB/UB

B. Reverse wall ball toss x 5 @ 10#
Avg: 38.5'/41'/41'/40.5'/41.5'

C. CTB pullups x 10
UB/UB/UB/UB/UB
Mostly butterfly, got them down perfect

Alpha 3

2011-12-31T10:51:00.000-08:00

A. Snatch - 5x3
135/145/155/155/155

B. Bench press - 5x3
275/275/275/275/275

C. Front squat - 5x3
245/250/255/260/265

Bravo 2

2011-12-30T10:25:00.000-08:00

5 rounds:
A. Bar muscle ups x2
Mostly chicken-winged, but got 'er done!

B. HSPU x10
5-3-2/7-3/5-5/5-5/4-3-3
6" deficit, 28" apart on parallettes, strict

C. GHD situps x15

D. Bar TGU x3/side
45/50/55/60/65

Alpha 2

2011-12-29T14:12:00.001-08:00

A. Squat clean - 5x3
185/205/215/225/235

B. Weighted dip - 5x3
88/105/105/105/105

C. Good mornings - 5x10 @ 135

Bravo 1

2011-12-27T10:52:00.001-08:00

5 rounds
A. 20 COVP pullups

B. 5 weighted box jumps
24"; 35# DBs

C. 30 Double unders

D. 15 weighted Situps @ 35#

Alpha 1

2011-12-25T09:50:00.000-08:00

A. Back squat - 5x3
265/275/275/275/275 - ensured absolutely ass-to-grass form

B. weighted pullup - 5x3
70/79/88/88/88

C. Split jerk - 5x3
185/195/205/215/225

ALPHA 8

2011-12-24T20:08:00.000-08:00

5 rounds - 2' rest b/t exercises:

A. 3 Snatch balance

155/165/175/180/185

B. 5 Ring HSPU

All UB, mostly strict. Kipped a few to practice

C. 3 KB TGU/side

53/62/62/62/62

BRAVO 7

2011-12-22T13:02:00.000-08:00

5 sets - rest 1' b/t exercises:
15 knees to elbow
L-sit for max seconds
15 strict pullups

KTE: all UB; mostly strict, about 5 kipped
L-sit: 15/12/11/9/9; did on pair of 2-pood KBs; stopped timer as soon as feet hit the ground
Pullups: 12-3/10-5/8-4-3/8-4-3/8-4-3; used pronated, supinated, and alternating grips

Revised Strength & Skills Template

2011-12-21T18:31:00.000-08:00

ALPHA 7

2011-12-21T14:58:00.000-08:00

A. Deadlift - 5x3; walk 3'
352/374/396/407/418

B. Close-grip bench press @ 14" width - 5x3; rest 4'
245/255/265/275/285

C. Barbell walking lunge - 5x10 (5/side); walk 3'
132/154/165/165/165

BRAVO 6

2011-12-20T14:17:00.000-08:00

5 rounds - walk rest 3'
3 weighted pistols/leg - 26lb KB
2 rope climbs - 20ft
20 box jumps - 24"

I finally have the flexibility to do at least SOME sort of pistol variation! Couldn't quite do them unweighted; maybe in a few weeks. (FYI- the weight held out in front serves to counterbalance). Rope climbs were easily my best ever! Took 3-4 pulls to reach the top every time. I grab as high as possible, keep arms straight, and pull up my feet as high as possible, using the fast rope method. Then I come down using the leg wrap method. Box jumps were unbroken, very easy. Practiced resting at the top, then jumping down and immediately bouncing back up. It's the most efficient way to rep out box jumps when the going gets tough!

ALPHA 6

2011-12-19T14:47:00.000-08:00

A. Muscle clean - 5x3; walk 3'
154/165/176/187/198

B. Press - 5x3; walk 3'
176/187/187/191.4/191.4

C. Barbell row - 5x3; walk 3'
220/231/242/253/264

BRAVO 5

2011-12-17T08:32:00.000-08:00

5 rounds - 5 min walk rest
5 ring muscle-ups
10 heavy KBS
20 ring dips (kipped)

MU: broke sets into 2 straight grip/3 false grip. Firtst time ever doing straight grip! Very efficient, but if hand or ring is too grippy it's very hard to rotate fast enough to pull it off.

KBS: 70/80/88/97/97

RD: all UB

ALPHA 5

2011-12-16T19:36:00.000-08:00

A. Power snatch - 5x3; rest 5 min
132/143/154/165/165
Still having trouble catching the bar lower, but getting better.

B. Romanian deadlift - 5x10; rest 5 min
198/220/232/242/253
Stood on a block to create a 4" deficit, used straps to prevent my grip from giving out before my hams/low back

C. Overhead squat - 5x3; rest 5 min
198/209/213.5/220(2)/220(F)/209
Squatted to a wall ball, flexibility alot better than its been in a while due to stretching, rolling, and weight loss. Wrists hurt like hell though:/

Weighed in at 201 this morning. That's a 5lb loss in a week! I attribute that primarily to the recent addition of 2 fasts a week: Sunday and Thursday (my rest days-no cardio or lifting). The time between my last and first meal is a day and a half. Surprisingly haven't experienced any hunger pangs when I fast. I'm doing 300 min cardio a week divided into 5 training days, with cardio done in the AM on empty stomach and in the PM intra-workout (in between strength sets). Diet has remained the same for a few months at 2800kcal: 40% protein/45% fat/15% carbs. Direct source of carbs taken only post-workout in the form of waxy maize. All other meals are pro/fat with veggies.

BRAVO 4

2011-12-14T18:10:00.000-08:00

5 rounds, not timed:
10 L-pullups
5 high box jumps (37")
30yd handstand walk

All L-pullups were unbroken; box jumps done in socks only cuz shoes are too high and threw off my rhythm; HS walks were done in avg 1:00, and my longest distance was 75-80 done 2 or 3 times.

ALPHA 4

2011-12-13T19:03:00.000-08:00

A. Power clean - 5x3; rest walk 3'
198/209/220/231/231

B. Push press - 5x3; rest walk 3'
176/187/198/209/220

C. Glute-ham raises- 5x10; rest 2'
all UB and unweighted; getting much better at these. Weighed 204 monday morning, my lowest since April!

*For my typical sets of 5x3, I'm basically always working up to a tough triple; about 95-97% 3RM.

BRAVO 3

2011-12-12T18:07:00.000-08:00

Skills Circuit:

A. Toes to bar - 5x15; rest 1'
UB/10-3-2/10-5/10-5/10-5

B. Reverse wall ball toss - 5x5; rest 1'
18# vertical reverse toss to 17-20ft

C. CTB pullups - 5x10, rest 1'
all UB

ALPHA 3

2011-12-10T11:28:00.000-08:00

A. Snatch - 5x3; rest walk 2'
132/143/154/158.5/165

B. Front squat - 5x3; rest walk 2'
242/253/264/275/286

C. Weighted dips - 5x3; rest 90"
70/90/101/106.5/106.5

BRAVO 2

2011-12-09T19:13:00.000-08:00

Circuit; rest 1' between exercises:

A. COVP pullups - 5x20
All UB, alternated kipping and butterfly

B. HSPU, strict - 5x10
UB/UB/7-2-1/5-2-2-1/6-2-2
"2.5" deficit, hands 25-30" apart

C. Bar TGU - 5x3/side
44/46.2/48.4/50.6/52.8

STRENGTH/SKILLS template

2011-12-08T20:14:00.000-08:00

BRAVO 1

2011-12-08T19:01:00.000-08:00

A. Bar muscle ups
Attempted in between sets of other exercises. Totaled 3; ended up doing 30-40 abs to bar pullups tho, which was a plus.

B. Weighted box jumps - 5x5; rest 2'
25# DBs to 28" box

C. Double unders - 5x30; rest 1'
Sets 1,2,3,4 UB. Tried triple unders...no-go!

D. Medicine ball throw Situps - 5x15; rest 1'
20#

ALPHA 2

2011-12-07T19:49:00.000-08:00

A. Squat clean - 5x3 - rest walk 3'
198.209.220.231.240

B. Muscle snatch - 5x3 - rest 3'
110.121.132.143.147.5

C. Good mornings- 5x10 - rest 90"
110.121.132.143.143

ALPHA 1

2011-12-06T19:32:00.000-08:00

A. High bar back squat 5x3 -rest walk 3'
264/275/286/297/308

B. Power Jerk 5x3 - rest walk 3'
176/198/209/218*/218*
*cluster (1.1.1 - do one rep, rack, rest 10", repeat-useful for repositioning hands)

C. Weighted pullup 5x3 - rest 2'
70/70/70/70/70

D. GHD Situps 5x15 - rest 30"
All unbroken, of course

STRENGTH/POWER PROGRAM

2011-12-06T11:53:00.000-08:00

I've decided to take a few weeks away from anything that stresses my nervous system and adrenals too much, in an attempt to lower cortisol (thus increasing testosterone) while gaining power and strength while still losing fat. I'm not even going to do high intensity interval training cardio yet. Gonna let my body heal for a few weeks. I simply have not increased my raw strength while doing my current program, so I am in dire need of a remedy. I feel strength is the bottom of the pyramid of fitness; not in a hierarchical sense, but in a foundational sense, ie, it is the KEY aspect of fitness upon which all else is built. Thus to increase strength is to improve upon everything else essentially. A house built on rock is sturdy.

My routine is going to be something like this:
7 training days, 3 main exercises per day. Mon/Tue/Wed on, Thu off, Fri/Sat on, Sun off. Core work done every other training day. Low intensity cardio every day to sustain fat loss.

So no metcons for a couple months and not even high intensity cardio for at least a few weeks. I'm really trying to get my hormones back into regulation, which in turn leads to higher levels of fitness. The layout is simple enough, yet sure to be potent. I'll train at 90-95% intensity for the given rep range. Also, cardio will increase to an hour a day to compensate for the lack metabolic output from metcons. Should be a nice break on the system, with sustained/improved fat loss/strength/power. Looking forward to the change of pace. We shall see...

2011-12-04T10:57:00.000-08:00

AM:
90 min off-road hike unloaded
I mapped my route TWICE and it SURPRISINGLY amounted to 7.3 miles, which is a 12:45 pace or 4.85mph. I didn't run either. I've never gone that fast before, so either I mapped it incorrectly or I was hauling ass, lol.

PM:
Power clean work: I've been working with my buddy Nate Schrader (14th at 2011 CF Games) for a few months, a few times a month. Today we drilled catching the bar lower than I'm used to (i.e., anything above parallel thighs). I have a mental block during any power version of the Olys (clean or snatch), which prevents me from catching the bar between above parallel and below my typical high catch position. If I keep training my body/brain to catch as high as possible, yet as low as necessary for the given weight, I'll be able-both physiologically and psychologically- to automatically position my body in such a way as to accommodate any work load (providing of course I actually possess the physical capacity to do so). Hope that made sense, lol. Bottom line is, I want a bigger power clean and power snatch, which means more power overall!

2011-12-03T14:08:00.000-08:00

part 1:
AMRAP in 5 min @ 97%:
10 Double Unders
5 bar dips, strict
5 R arm KB snatch tough - 2 pd
5 L arm KB snatch tough
5 rounds, KB snatch slowed me down. Might have been 6 rounds now that I think about it, but pretty sure it was 5:/

rest 20'

part 2:
for time @ 97%:
10 clean and jerk - 176#
Row 250 m
10 clean and jerk - 154#
Row 250 m
10 clean and jerk - 132#
Time 7:05 - row paces were 1:28/1:30, 176 and 154 CJs all singles, 132 CJ UB

rest 13

part 3:
21, 15, 9 rep rounds for time @ 97%:
OHS - 94.5#
Burpees
Time 4:02

2011-12-01T19:59:00.000-08:00

A. Power Snatch x 1/Snatch x 2/OHS x 3 - 4 sets; rest 2 min - 80-90%
132/154/154/154 - percentages based off my 1RM power snatch (that's the limiter since its the first exercise in the cluster)
*note to self: never do O-lifts in Innov-8 shoes again! Kept falling back and losing balance:/

B. Behind the Neck Jerk - work on feet - 3 x 3 @ 80%; rest 90 sec
198/207/211.5 - all power jerks, felt solid. Shoulder nearly healed from 2 days ago!

C. Rope Ascents - 10 total at own pace.
Used legs, took about 20 min. Have to be extra careful on high rep rope climbs due to hands and feet getting torn up. Innov-8s got shredded on the climbs and are now officially ruined! Same thing happened with my Nike boots!

+

Treadmill set at 1 degree incline:
3 min @ Z1 (6mph)
+
40 sec @ 90% (9mph)
20 sec off x 10
+
30 sec @ 90% (9.5mph)
30 sec off x 8
+
20 sec @ 90% (10mph)
40 sec off x 6
+
3 min @ Z1 (6mph)
Shins are almost fully healed, although they are somewhat inflamed from the past couple day's double unders and running.

2011-11-30T19:23:00.000-08:00

Part 1:
"Unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 2pd unbroken
75 double unders unbroken
50 walking lunges unbroken
100 double unders unbroken
Time 8:43 - all UB except last set of double unders! It was 30-62-8. Shoulders simply gave out on me, and there was absolutely NO way I would have been able to complete that set in a timely manner, so I just plowed straight thru. Maybe in a few months I'll be able to complete this WOD as Rx'd. On the bright side, that was a PR for DUs as well as KBS @ 2pd, so I'm happy.

Part 2:
Swim 50 m @ 80%
rest 1 min x 10
Avg time :55-1:00. Used freestyle, breast, and combat side stroke.

2011-11-29T19:28:00.000-08:00

A. Clean - 3,2,1,3,2,1; rest 5 min

198, 220, 242, 208, 230, 252
This zig-zag scheme works very well. Think it primes the body to lift more due to neuromuscular efficiency.

B1. Wtd Dips wide grip @ 30X1; 3-4 x 4; rest 1 min
45x4, 70x4, 90x4, 115x3
Tweaked my left shoulder on the last set...acute pain...hope it gets well soon:/

B2. Chin Ups pronated medium grip @ 22X0; 2-3 x 4; rest 1 min

45x3, 56x3, 61x3, 70x2
+

for time:

30 wall balls - 20# to 10ft target

21 chin ups

30 wall balls

15 chin ups

30 wall balls

9 chin ups

30 wall balls
Time 5:35
WB: 30/20-10/20-10/10-20
CU: all UB
The metcon was deceivingly easy, hardly out of breath. It's mentally tough to put forth full effort after you've been awake for 15-16 hours, but if I feel somehwat decent, I give it my best. Energy was much better today than the past few days. Amazing how a couple extra hours of sleep can positively impact energy levels.

2011-11-27T12:24:00.000-08:00

part 1:
for reps:
1 min burpees
2 min KBS - 2pd
3 min double unders
21/40/160=221
Paced to allow 10" rest after each set of designated reps. Did burpees unbroken, KBS in sets of 10, DU in sets of 20-30.

Rested 15 min

part 2:
for time:
Run 400 m
20 clean and jerk - 136.5#
Run 400 m
Time 5:05 - used treadmill at 6:00 pace at 1 degree incline to compensate for lack of wind resistance as well as lack of sufficient lateral surface resistance (that sounded legit, right? LOL). CJ were 10-5-5. Had to pause stopwatch in between treadmill and CJ because they're about 100 ft apart.

Rested 15 min

part 3:
Row 1500 m @ 97%
Time 5:19 - was shooting for 5:15 (1:45 pace), but fell just short. My technique to reduce the boredom (which exacerbates the agony) is to cover up the C2 monitor with a towel so only my pace and estimated finish time are shown. Then when I feel like I should take a peak, I remove the towel and crush the remaining distance.

Paced the whole WOD at about 90-95% per each individual part due to the fact that I knew I wouldn't be able to rest the RX'd 2hrs between parts.

Been feeling very rundown lately. Gonna get my hormones checked and assess/revise my program from there. My guess is that both free and total testosterone are low, thyroid and TSH are low, and cortisol is high. Let's see how well I know my body...

2011-11-26T12:57:00.000-08:00

7 sets:

3 Overhead Squat

6 burpees AFAP

9 CTB chin ups AFAP

rest walk 5 min b/t sets
OHS: 176/185/195/195/199.5/204/208 - squatted down to Dynamax ball to ensure full depth. CTB pullups were all unbroken. First couple sets were kipped, last 5 sets were butterfly'd (or is it butterflied or butterflew?)

The reason I don't time WODs like this is that in order to time it I would have to rush thru the [very crucial] strength portion, thus forcing me to have sketchy form. And even if I just timed the burpee/pullup portion, the differences in seconds would be negligibly minute. (wow, that sounded awfully good for bro science, right?!) Also, I've been maintaining cardio 40 minutes 5 days a week, along with a diet consisting of 2800kcal in a ratio of 40/15/45 P/C/F. I have a refeed of 3-4 high carb meals once a week. I believe the cardio and refeeds have kept me from having to change diet in over 3 months! Weight this morning was 206.5. Lowest since April!

2011-11-24T14:35:00.000-08:00

90 min ruck with light load @ moderate pace - carried 25lb @ 16:20 pace (5.5 miles)

Sidenote: weight below 208 today

2011-11-23T18:49:00.000-08:00

A. Front Squat - 5 x 3 - rest 3 min
242/253/264/275/285

+
5 sets - rest walk 5min:
5 high box jump - 38"
10 burpees AFAP (jump to 12" above reach)
20" Versa Climber max effort for cals
Cals: 7/7/7/7/7 (no caloric adjustment for weight)

Simple, yet effective...boom!

2011-11-22T19:36:00.000-08:00

Part 1:
A. Power Snatch - 2 x 2 @ 80%; rest 2 min
154

B. Power Snatch - 2 x 2 @ 90%; rest 2 min
165

I just can't catch the bar low enough on power variations (snatch or clean), so I end up catching too high and pressing the bar to lockout. Need to drill power movements more!

C. KB Snatch - build to a tough 10 per arm; rest as needed
2 pood x 10 reps - heaviest available KB, but close to 97% of max effort

No rest due to time contraints

Part 2:
A1. HS Walk - 50m; rest 2min x 4
3:30/3:00/5:00/4:00

A2. 3 sets @ 97%:
Row 1200m x 3 - rest 2min
4:21/4:19/4:23

Part 2 was incredibly rough. Shoulders were fried, back and legs were sore, massive headache. Just awesome to leave it all on the floor and be the last one in the gym every night!

2011-11-20T13:34:00.000-08:00

for time:

20 clean and jerk - 185#

40 wall balls - 20# to 10ft

60 burpees

80 lunges

100 double unders

Time 20:15. Still not proficient enough at the Oly lifts and their variations to be able to obtain a good metcon effect from clean and jerks this heavy. Did CJ in singles, using power cleans and power jerks/split jerks. Kept blacking out after every clean. Don't know if that's a blood pressure issue or what. I've always had low blood pressure though. Wall balls unbroken, burpees sucked cause I'm too heavy, lunges were slow cause of the burpees, and double-unders were easy 60/40.

2011-11-19T15:14:00.000-08:00

60 min moderate intensity cardio: rowed till my ass went numb (24 min), then did elliptical till my toes went numb (26 min), then got off, walked around, and completed the full hour.

A. found 1RM DL in 20 min: hit 462, failed at 484. 470+ was definitely possible but ran out of time

B. found 1RM bench press in 15 min: 335, used no spotter, which adds more pressure to perform. I'm NOT recommending this to anyone, but it CAN light a fire under your ass if you have no training partner! LOL

My raw strength numbers have not increased in the last several months, so I might start adding some supplemental strength work to the WODs. I have the same DL as over a year ago at a 170# bwt! Bench press is same as May this year. Press decreased by 15# since May. Squat is same as April. Front squat didn't change. Weighted dip and pullup are the same. Something needs to be done about this ASAP! On the brighter side of things, my Oly numbers have gone slightly up. Also, I hit a low body weight of 210 this week! Lowest I've been since April!

2011-11-17T18:44:00.000-08:00

part 1:
12,9,6 rep rounds for time:
Squat Clean - 175#
Muscle Ups
Time 9:50
SC: 5/4/3, 3/3/3, 3/3
MU: 5/2/4/1, 4/3/2, 3/2/1

10 min rest

part 2:
3 min timer:
Row 500 m
AMRAP burpees left in 3 min time frame
1:36 row, 22 burpees

5 min rest

part 3:
3 rds for time:
20 KBS - 2pd
50 DUs
Time 5:13
KBS: 20, 10/10, 10/10
DU: 30/20, 30/20, 50

2011-11-16T18:57:00.000-08:00

A. clean and jerk - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 90 sec b/t sets
220*/198/209/209
*too heavy for only 90" recovery

B. hang power clean - build to a tough single fast
229

C. Wide grip dips wtd - 3 reps x 4; rest 2 min
70/80/90/100
+
Treadmill:
25 min @ 3.5mph @ 10 degree incline

2011-11-15T18:02:00.001-08:00

3 min @ 90% constant pace:
10 lunges
10 GHD sit ups
15 double unders
3rd

rest 2 min actively

3 min @ 90% constant pace:
Versa climber: 64 cals

rest 2 min actively

3 min @ 90% constant pace:
5 chin ups
10 push ups
15 squats
5rd+5+10

rest 2 min actively

3 min @ 90% constant pace:
Versa climber: 64 cals

rest 2 min actively

3 min @ 90% constant pace:
5 burpees
7 KBS - 1.5pd
5rd +3

2011-11-12T20:35:00.000-08:00

A. Back squat - 5 x 3 - 3' rest
275/285/290/295/300

B. Weighted box jumps - 5 x 5 @ 28", 1' rest
20# DBs
+
5 sets @ 95% - 3 min rest
10 burpees
10 COVP Pullups
30" Airdyne for cals
Cals: 24/28/25/19/22

2011-11-09T19:23:00.000-08:00

4 min AMRAP @ 80%:

7 KBS - 1.5pd

7 burpees

rest 4 min
5 rd

4 min AMRAP @ 80%:

15 double unders

10 toes to bar

rest 4 min
4rd + 15

4 min AMRAP @ 80%:

Row 150 m

10 push ups

rest 4 min
4rd

4 min AMRAP @ 80%:

10 step ups (88# barbell to 20" box)

7 chin ups
3rd + 7 + 2

Treadmill: 10 intervals of:

1 min @ 90% (3.5mph from 15-21 degree incline)

1 min @ 50% (3.5mph @ 5 degree incline)

2011-11-08T18:22:00.000-08:00

A. Snatch - build to a tough double in a few sets
165 - form slowly improving with my coaching sessions once every week or two

B. Snatch Balance - build to a tough single - rest as needed
198 - PR

C. Ring Dips (kipped) - amrap (-3); rest 90 sec x 3
23/18/16

D. KBS - 10 heavy; rest 30 sec x 3
80

5 min rest
+
3 sets @ 100%:
Row 500 m
treadmill walk 15 min b/t sets
Times 1:28/1:29/1:29 - absolutely brutal. I'd rather run all out than row cuz rowing kills the entire body. Best 500s I've ever rowed though:)

2011-11-08T02:21:00.001-08:00

A. Standing Press - build to a 1RM - record weight in lbs
204.6

B. Weighted Chin Up - build to a 1RM - record weight of BWT + weight added as score in lbs
215bwt + 100# chinup

(record score as press weight divided by total chin up load + BWT)
204.6/315=.65

C. Double Unders - 30 unbroken x 6 for time; must stop after each 30 reps
Time 4:50, tripped on rep 28 of round 1, all else UB

D. Run 400m @ 90-95%; rest walk 5 min. x 2
1:30, 1:30

2011-11-06T11:35:00.000-08:00

as many rounds in 20 min:

5 muscle ups

Row 250 m

7 rounds + 3 muscle ups. Muscle ups were the limiting factor obviously, but I weighed 214 today with clothes and food/drink in my belly, so body weight stuff is getting easier. Stamina and strength are increasing as well. This is the most muscle ups I've done in over a year!

2011-11-05T21:34:00.000-07:00

Run 4 min @ 95% effort
Run 4 min @ 50% effort
Run 3 min @ 95% effort
Run 3 min @ 50% effort
Run 2 min @ 95% effort
Run 2 min @ 50% effort
Run 1 min @ 95% effort
Run 5 min @ 50% effort

+

3 tough power clean
10 burpees AFAP
rest 5 min x 4
185, 195, 205, 205

+

3 TnG tough DL
25 DU's AFAP
rest 5 min x 4
365/375/385/395

Done at globo gym so had to reduce poundages. I find that the whole "don't drop weights" rule poses a psychological barrier which makes me be super self conscious and i think too much and mess up. Couldn't access a CF gym cause got called into work today for 13 hours for us to look for something that we didn't have, and by that time the CF gym was closed. Sucky army day capped off by a good night workout:) thank God for fitness! Or else I might go insane.

2011-11-03T19:23:00.000-07:00

A. OHS - build to a tough 3 in a few sets - rest as needed
198-flexibiltiy huge limiter!

B. Front Squat - 3 x 3 @ 80%; rest 90 sec b/t sets
242 all

C. Mixed Grip COVP weighted Chin Ups @ 22X0; 4-5 x 4; rest 3 min
25x5, 30x5, 35x5, 45x4

+

3 rounds for time:
30 wall balls - 20# to 10ft
25 COVP chin ups
Time 5:30 - all UB except last set of chin ups

2011-11-02T18:08:00.000-07:00

for time:

Row 250 m

15 burpees

25 KBS - 2/1.5 pd

15 burpees

Row 250 m
Time 4:28 - burpees were slow, rows were 1:27/1:33, KBS were fast.

2011-11-01T17:47:00.000-07:00

A. Clean and Jerk - 3,3,3,3; rest 5 min

198,207,209,220

B. Power Clean TnG - 10 reps fast but tough weight; rest 3 min x 3

154, 156,165 - all UB

C. KBS heavy x 20; rest 45 sec x 3

2 pood

5 sets:

Elliptical 5 min @ Z1

rest 30 sec

HS walk - AMRAP meters in 3 min

rest 30 sec

30 extended step lunges - pause 2 sec on ground - BIG step out in front

rest 30 sec

AMRAP Musle Ups

rest 30 sec
HS walk/muscle-ups
29m/2
35m/3
35m/3
37m/5
37m/5

2011-10-29T16:24:00.000-07:00

part 1:

A. Back Squat - 6,4,2; rest 5 min
264/308/330

B. AMRAP Strict Chin Ups + 1/4 bwt attached (1.5 pd); rest 4 min x 3
4/5/4

C. Tuck Jumps in place - 5 continuous; rest 1 min x 3

part 2:

5 sets:

6 pistols

2 rope ascent - 20'

10 m HS walk

10 KBS - 2 pd

6 GHD sit ups

10 burpees

10 row cals

20 double unders
+

200 m run

2011-10-27T18:14:00.000-07:00

5-7 sets @ 100%:

3 tough hang power clean

6 burpees AFAP

15 sec AFAP row

(rest walk 6 min actively b/t sets)

weight/cals

198/9

207/9

209/9

209+207x2/9

207/9

207/8

207/9

The bars at this gym really suck. theyre hard to grip and barely turn.

2011-10-26T17:36:00.000-07:00

5 sets:
AMRAP Bar Dips (-2)
rest 20 sec
Box Jumps high x 6 - step down 36"
rest 20 sec
AMRAP Double Unders* in 30 sec
rest 1 min
20/20
10/40
12/35
12/30
10/35
*Rope flimsy and old
+
10 sets on treadmill:
1 min 15 inc
1 min 0 inc
3.5 mph

2011-10-25T18:39:00.000-07:00

part 1:
3 sets @ 97%:
10 TnG squat clean unbroken tough - 132
15 CTB chin ups
10 burpees
15 KBS - 2pd Russian
Run 300 m
walk rest 10 min b/t sets
times: 3:33/3:55/3:55

rest 10 min

part 2:
3 sets @ 97%:
Row 1K
walk rest 10 min b/t sets
times: 3:36/3:36/3:34

2011-10-23T13:28:00.001-07:00

"Karen" - 150 wall balls for time - 20# to 10ft. Time 5:47. PR is 4:52 from last June when I weighed 175. I'm around 215 now. Coming down slowly! Think I actually threw to an 11ft target...

2011-10-22T12:35:00.000-07:00

AMRAP cals in 10 min on rower: 210. Paced it at 1:50 minutes 1-8, 1:45 minute 9, <1:40 minute 10

2011-10-20T19:27:00.000-07:00

AM: Army PT....haunting...[shudders]

PM: After a 15 hr work day of doing nothing, I had some time to spare for an hour ruck. So I went almost 4 miles in an hour with about 45#, no big deal.

My SEALGrinder PT Interview

2011-10-19T17:54:00.001-07:00

http://sealgrinderpt.com/crossfittraining/sealgrinderpt-interviews-steve-schobert.html/

2011-10-19T17:27:00.000-07:00

AM:

1 mile jog + 40 min gerbil cardio

PM:

A. Split Jerk off racks cluster - 1.1.1.1 x 4; rest 3 min
198/202.5/207/209

B. Push Jerk TnG tough x 7; rest 1 min x 3
154/154/154

C. KBS heavy x 20 x 3; rest 1 min
70 all

D. gerbil cardio 10 min

2011-10-18T17:24:00.001-07:00

AM:
10 min jogging + 40 min low intensity cardio

PM:
100 TGU w/ 35# KB, not for time

2011-10-16T13:55:00.001-07:00

AM: oly lift session - worked on C&J

PM:
Part 1:
Row 100m @ 95%
rest 45 sec x 6
Avg 16.7"
+
Row 20" - hypoxic
rest 45 sec x 6
Only able to hold breath on last 3, held 2:00 pace

rested 15 min

part 2:
for time:
30 CTB chin ups
Run 400 m
25 CTB chin ups
Run 400 m
20 CTB chin ups
Run 400 m
15 CTB chin ups
Time 17:16 - pullups were really slow. Do t know of it was the skinny bar tearin up my hands or what...

2011-10-15T13:49:00.000-07:00

part 1:
A. Snatch - build to a tough single
174

B. Clean Grip DL - build to a tough single
447

C. WTd Dips - 3 x 3; rest 3 min
97/97/97

rested 5 min

part 2:
for time:
30 HSPU
10 box jumps - 30"
Row 1K
20 HSPU
20 box jumps - 30"
Row 1K
10 HSPU
30 box jumps - 30"
Time 16:37. Held 1:45 pace on rows. Box too high for consecutive reps.

Rested 20 min

part 3:
Run 5 min @ Z1 warm up
+
Run 30 sec @ high tempo working on breathing
Walk 30 sec briskly x 10
+
Run 5 min @ Z1 cool down

2011-10-13T20:02:00.000-07:00

AM: fitness assesment consisting of 1.5 mile run, rope climb, tire flip, 300yd shuttle sprint, pullups, toes to bar

PM: as many rounds in 15 minutes:

3 power snatch - 155#/105#

6 OHS - 155#/105#

9 CTB chin ups

5 + 1, power snatches slowed me down big time

2011-10-12T14:34:00.000-07:00

AM: 50 min low intensity cardio

PM:

A. 11 20ft rope climbs + 15 20ft supine rope pulls (220#)

B. 15 GHD situps x 5

2011-10-11T15:26:00.000-07:00

A. hang power snatch - 3 x 3 @ 80%; rest 90 sec
132/143/143

B. handstand holds- 1 min; rest 60 sec x 3

C. Run 400 m @ 80%; rest 90 sec x 2
1:29/1:28

2011-10-09T13:30:00.000-07:00

part 1:

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec
121 all

B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30
220 all

for time:

5 squat snatch

20 double unders

4 squat snatch

20 double unders

3 squat snatch

20 double unders

2 squat snatch

20 double unders

1 squat snatch

20 double unders
Time 4:06 - used 60% max snatch (110)

part 2:

Elliptical sprints:

1 min @ 85-90%

1 min @ 50% x 15

2011-10-08T12:37:00.000-07:00

A. Power Clean x 1/Overhead x 1; rest 3 min x 3 - 90%
220 all

B. Row Sprints: 20 sec @ max effort; rest 2:40 x 4
meters: 122/124/125/125

C. 5 burpees AFAP - jump 1 foot above max reach at top; rest 30 sec x 5

D. AMRAP DU's in 20 sec; rest 40 sec x 3
37/37/38 - all UB

2011-10-06T09:13:00.000-07:00

A. Clean and Jerk - build to a tough single in a few sets; NOT a 1RM
242

Row Sprints:

25 sec @ max effort

rest 1:35 x 2

(rest 4 min)

25 sec @ max effort

rest 1:35 x 2
Meters (no drift): 155/152/155/153

2011-10-05T14:24:00.001-07:00

3 rounds for time:

30 double unders

10 front squat - 155#

10 burpees

Time 4:46 - cleaned BB off ground. worked up to heavy single on the front squat prior (308)

2011-10-04T14:54:00.000-07:00

part 1:

A. Snatch Balance - build to a tough single in a few sets

176

B. Snatch - 2,2,2,2 @ 90%; rest 1 min b/t sets

132/154/154/154

C. High Hang Power Snatch TnG reps x 7; rest 30 sec x 3

88/110/110

D. CTB Chin Ups x 10; rest 30 sec x 5

UB, 6/2/2, 7/3, 7/3, 7/3

rest 4 hours

part 2:

3 sets @ 95-100%:

10 tire flips @ 330#

20 KBS @ 70#

30 cals row @ 95%

rest 8 min after set 1, 10 min after set 2

Times: 2:42/2:27/2:25

2011-10-02T11:15:00.001-07:00

2K row for time: 6:55 @ 218 bwt - thats at least a 10" PR!

2011-10-01T15:41:00.001-07:00

A. Power Clean - build to a tough single in a few sets
Took it to 245, which ties PR
+
3 sets:
3 tough hang power clean TnG
sprint 30 m increasing speed throughout
rest walk 5 min
185/205/215

2011-09-29T14:52:00.000-07:00

21,18,15,12,9 rep rounds for time:

Toes to Bar

Thrusters - 95#

Time 9:39

2011-09-28T13:46:00.000-07:00

part 1:

A. Snatch - 5 sets of 2 - tough but solid; rest as needed

154/154/162/162/162

B. Front Squat - 3 x 3 @ 80%; rest 2 min

242 all

C. 15 chin ups COVP; rest 1 min x 4

all UB

rest 4 hours

part 2:

Reverse Wall Ball Toss

(throws @ 80,80,90,90,100%)

rest 1 min b/t sets - 14# ball

Stood with back facing wall and hurled the ball backwards to let it bounce off the wall

Run 30 sec @ 90%

rest 30 sec

Run 1 min @ 90%

rest 30 sec

Run 90 sec @ 90%

rest 30 sec x 4

(work on holding same pace no matter time)

Held 6:40 pace throughout, which is right about 90% effort for a 90" interval.

2011-09-27T16:14:00.001-07:00

5 sets @ 90-95%:
5 muscle ups*
5 HSPU
10 KBS - 80#
10 box jumps - 30"
15 double unders
15 row cals
rest walk 3-5 min b/t sets
*first time doing more than one muscle-up since March! so totally stoked with 25! Wooooh!
+
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals
Time 2:10

2011-09-24T11:34:00.001-07:00

A1. Bench Press - BWT amrap; rest 20 sec
A2. AMRAP COVP chin ups; rest 5 min x 5
BP/pullup
13/25
11/40
10/7 (transitioned to strict pullup due to ripped callus)
9/7
9/7

rest 10 min

part 2:
Run 800 m time trial
Time - 3:11 - done on treadmill @ 1% incline, avg 9.4mph. Shin splints are slowly healing.

rest 10 min

part 3:

25 squat clean - 95#
20 HSPU
15 x 3 ring pullups/3 ring dips (sub for 15 muscle-ups)
20 HSPU
25 squat clean - 95#

2011-09-22T11:20:00.001-07:00

5 sets @ 97%:
5 squat snatch TnG heavy
5 power clean TnG same weight
10 explosive burpee broad jumps
rest walk 6 min b/t sets - record distance per set of BBJ's
Weight/distance (m)
110/27.5
121/28.5
132/29
132/30
132/30-not TnG

No rest! Hooah!....[ok, dumb idea]

Versa climber/rower:
40 sec @ maximal effort
Rest WALK 6:20 x 8
(record cals/set)
Alternated versa climber and rower
Versa: 18, 21,19,19
Row: 22,25,24,23

2011-09-21T14:08:00.000-07:00

For time:
1600m run
30 ring dips
800m run
30 ring dips
400m run
30 ring dips
Time 14:45
Had to use treadmill, so set incline @ 1% to make equal to outdoor flat run. 1600m:8mph, 800m:8.5mph, 400m:9mph

2011-09-20T15:19:00.001-07:00

Part 1:
4 sets @ 97%:
15 power snatch - 95#
15 burpees
25 double unders
rest 4 min after 1st set, 5 min after 2nd, 6 min after 3rd
2:05/1:48/1:47/1:49

Rest 5.5 hrs

Part 2:
3 sets:
Row 1K @ 97%
rest 10 min after set 1, 12 min after set 2
3:25/3:27/3:27

2011-09-18T09:43:00.000-07:00

7 set @ 97%:
3 TnG Power Clean heavy
10 burpees AFAP
VersaClimber 15 sec
rest 5 min b/t sets

Weight/time (excl. Versa)/cals
198/:30/7
198/:30/7
198/:30/7
209/:28/7
209/:29/7
213.5/:32/7
213.5/:31/7

Hard to do higher weight with TnG ; would have had to set bar down to do so.

2011-09-17T14:14:00.001-07:00

A. Power Snatch - 3,3,3; rest 5 min
154/154/154

B. Hang Squat Snatch x 1/OHS x 3/Snatch x 1; rest 90 sec x 4 - conditioning sets
132/132/132/132

C. CTB chin up - 1 set to max:
20
+

21 KB Snatch - 2pd - R
21 KB Snatch - 2pd - L
21 R pistols
21 L pistols
10 ring HSPU - strict, rings 3' off ground
15 KB Snatch
15 KB Snatch
15 R pistols
15 L pistols
10 ring HSPU
9 KB Snatch
9 KB Snatch
9 R pistols
9 L pistols
10 ring HSPU
Did not time due to scaling (assisted pistols). No point in timing if not rx'd!

Getting the hang of proper snatch form, feeling more solid. The limiter on the metcon was RHSPU, but I completed them all. Weight is coming down nicely. Sittin at sub-220 now. Goal is 200 by Christmas.

2011-09-15T15:30:00.000-07:00

AM: Army PT: pushups, Situps, pushups, crunches, pushups, butterfy kicks, pushups, Situps, pushups, crunches, pushups, crunches, and...you guessed it! Pushups! 400m run, 5 pullups...it's embarrassing writing this, but the non-military guys must know the truth! Lol

PM:
for time:
25 db thrusters - 55#/h
25 db hang squat clean - 55#/h
25 db front squat - 55#/h
25 db squat clean - 55#/h
Time 9:20 - used power blocks...kinda gay, but whatevs
+
3 x 20' rope climbs
11 x 20' behind the head sled pulls on back @ 220#
3 x 20' rope climbs
Not timed, but a decent pace.

2011-09-14T16:03:00.000-07:00

Ran 3K on track - 13:44. Shin splints+20lb overweight+hot as balls outside= sucky time!:(

Adjusted my diet from 3200 to 2800 cals. High protein/high fat/low carb. Added a few days of army pt or low intensity cardio to boost metabolism as well. Down to 222lb.

2011-09-13T15:08:00.001-07:00

A. Power Snatch x 1/OHS x 3/Squat snatch x 1; build to a tough set
88/110/132/154/165-form got sloppy so shut it down!

B. OHS - 3 x 3 - 80%; rest 90 sec
176 all-hip flexibity needs some serious work!

C. on the minute - 3 tough TnG clean and jerk; 6 KBS - 2pd for 10 min
Used 176 for 4.5rd until could no longer do TnG, then dropped to 154 for remainder. Avg 28"/rd

D. HandStand Walk 50m accumulated- took close to 10min

2011-09-11T19:48:00.000-07:00

5 rounds for time:
Row 100 m
25 double unders
Time 4:14

rest 10 min

for reps:
1 min wall balls - 20# to 10ft
1 min SDLHP - 75#
1 min box jumps - 20"
1 min push press - 75#
1 min row cals
Reps: 30/30/35/30/33=158

rest 10 min

AMRAP in 5 min:
Versa Climber Cals
Cals: 113

2011-09-10T10:03:00.001-07:00

A. Clean and Jerk - build to a tough 2 in 10 min
154,198,220,231
+
3 rounds @ 90%:
400# sled drag for 1 min
rest 1 min
Man Makers for 1 min - 35# per hand
rest 1 min
1-arm KB Cleans - 2pd for 1 min
rest 2 min
1. 130ft/5/28
2. 125/5/28
3. 125/5/29