Heavy clean and jerk singles

Warmup:


Leg lift circuit, 10 reps each

20 pushups
shoulder dislocates

5 clean and jerks, 95#


Primary lift:

Clean and Jerk 7 x 1
Loads: 95#, 115#, 125#, 135#, 145#, 145#, 155#

Supplementary lifts:

Rings
L-sit holds, total 1 minutes
Chair sit holds, total 2 minutes

Tabata single leg calf raises, L/R


Stretch: shoulder dislocates, overhead squats, and samson stretch

• Notes: Tied my pr for the C&J at 155#, which is my bodyweight. My clean felt much stronger but the jerk is still poor, and I barely got 155# overhead. I felt like flexibility was the issue, as I wasn't able to lock out directly overhead on the heavier weights like I need to. Working some heavier overhead squats should help that as well as just making sure I am keeping my shoulders stretched out and doing full ROM.
• Body condition: No soreness, left ankle and right knee are a little sore from the run the other day, but hardly anything noticeable.

11.2

Long run - ran the 11.2 in the park

Time - 1:43

• First time to run this since last fall...it was gorgeous this time of year. Very hilly as always but I felt great the whole time. Had it not been for a blister on the ball of my right foot it would have been a completely ache-free run. It looks like the shorter faster runs have prepared me pretty well for the long ones.
• Body condition: No soreness to speak of before the run...calves are starting to tighten up slightly but feel good otherwise.

Tabata sprints and Strength metcon

Warmup:


Leg lift circuit, 10 reps each

400m jog

Strides


Workout:


(1) Tabata sprints - 20:10 x 8

Treadmill with 12% incline, 6:11 pace


Took about an hour rest


(2) 12-9-6 of:
Weighted pullups, 20# backpack
Single leg squats
HSPU

Thanksgiving - 5 miler and overhead squats

Early Morning


5 mile run - 35:50



Early Evening


Warmup:

1 CVP
Small sets of overhead squats w/ bar


Workout:

100 overhead squats, 45# in as few sets as possible

Each time I put the bar down I counted as a foul, which was 1 CVP
(stopped at 20, 43, 70)

3 Squats

Workout:


(1) Row 1k

(2) Squat work:

Overhead squat 3-3-3-3-3
Front squat 2-2-2-2-2
Back squat 1-1-1-1-1

Loads:
OHS - 75#, 85#, 95#, 105#, 115#
FS - 125#, 135#, 145#, 155#, 165#
BS - 175#, 185#, 195#, 205#, 205#

(3) Row 1k

• Workout notes: 115# is definately my 3 RM pr for overhead squats, granted the last set was pretty damn ugly. Front squats felt good, but on the back squats I had to stop short of my goal of 215#. Hamstrings were still extremely tight today and on the heavy ones they were getting a little too tight for comfort so I stopped. Good day overall though.
• Body condition: hamstrings still extremely sore. Shoulder and elbows are also tight from angie.
• Tomorrow will probably be an easy day off before the race thursday.

Running with Angie

Easy short warmup then started:


Workout:


Running with "Angie"

Run 1 mile
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats

• Workout notes: Didnt do this one for time, but went at a decent pace. Total time took a little over an hour. It was long and sucked, but just chipped away it went by fast enough, pullups were toughest part as I expected. Squats felt really good today for some reason, I was getting deep and my form felt great.
• Body condition: hamstrings extremely sore, along with traps, middle back, and triceps. Hopefully the running loosened things up today.
• Tomorrow is a squat day.

Modified "Elizabeth"

Warmup:


25 pushups
25 situps
shoulder dislocates
20 squats

BB complex, 45#

Small sets of ring dips and cleans


Workout:

(1) "elizabeth" for time:
21-15-9
Cleans, 95#
Ring dips

Time - 7:19

(2) Weighted carries

w/ 25# plates:
2x
50 yd single arm carry L,R
50 yd double arm carry

w/ 35# plates:
50 yd single arm carry L,R
100 yd double arm carry

• Notes: PR on elizabeth by about 30 seconds, which is pretty big. Last time I did this workout was in october, and I really felt strong this time around. I am thinking next time I do this one it will be time to up the weight to 115#, with the eventual goal of 135# in mind. The last set of ring dips was pretty ugly, and I wasn't getting the ROM on some of them.
• Body condition: soreness is starting to kick in on the hamstrings, most likely gonna be pretty sore.
• Tomorrow will most likely be a rest day, and Monday is gonna be a nasty beatdown. Im pumped.

Modified "Fran"

Warmup:


500m row

15 overhead squats, stick
20 pushups
25 situps
shoulder dislocates

Some small sets of thrusters and pullups


Workout:

"Fran" modified
15-12-9
Thrusters, 80#
Pullups

Time - 4:16


Stretch.

• Notes: Decided to do my next progression of Fran, which was to increase the weight from 65# to 80# and lower the reps. My time was faster than the 65# version, but I definately felt the heavier weight...my legs felt much weaker. I think I need to work on my front squat to help thrusters are heavier weight. Next time I do Fran it will be the full 21-15-9 with 80#...if I am under the 5-6 minute mark I will start the progression to 95# thrusters.
• Body condition: pretty much all of my soreness is gone. A little tightness here and there in my legs, but basically fresh.

Hill repeats

Warmup:

.5 mile jog

light plometrics


Workout:


10 x hill repeats (around 150m), with 5x the recovery- all out efforts

Avg. time was about 37s, avg. rest about 3:00 - 3:10


.5 mile cooldown jog

• Notes: This hill is nasty, but pretty short. The first interval was kinda botched, ran a 0:42 trying to find the pace. Other than that one, every single interval in the first 5 were faster than the second 5, which is what I was aiming for. These were close to all out efforts so I wanted to be pretty empty by the time the second 5 intervals came around. Fast one was a 0:34.
• Body conditon: calves, hamstring, and abductors are a little sore. Upper body has no soreness at all.
• Depending on how I feel tomorrow, it will either be Fran or a rest day. Either way, gonna get in two more lifts before I leave town saturday.

Crossfit Total

Warmup:

Leg lift circuit, 10 reps each


Workout:


"Crossfit Total"
Work up to 1 rep maxes for each

Back squat - 205#
Press - 125#
Deadlift - 245#

Total: 575 (previous total was 551)

• Notes: Small PRs for squat and press, but its improvement. The press at 125 was one of the ugliest things I have seen, but I got it overhead. Wasn't feeling as strong on the deadlift today and decided not to push it to 250#, my form was starting to go to shit. I think doing heavier push jerks more often like I used to will really help my press get past the plateau that its on.
• Body condition: calves and hamstrings are a little sore, and there is a tiny bit of tightness in my abs...other than that I feel good.

Mecon/durability day

Warmup


50 wall ball, 20# ball


Workout:

(1) Run 1 mile

5 rounds w/ 25# DBs:

5 renegade rows, 5 hang cleans, 5 thrusters, 5 man makers

Run 1 mile

(2) Max situps in 2 minutes: 73

(3) 1 legged squat practice

(4) Tabata calf raises - 10:10 x 8

• Notes: This one wasn't too bad except for the man makers, they are pretty rough. My one legged squats are starting to come along finally. I can actually do them with my leg out in front of me and get some decent depth.
• body condition: No soreness, feel good and ready to train.
• Tomorrow will be a Crossfit Total.

Low intensity metcon with overhead squats

Warmup:


30 jumping jacks
30 pushups
10 lunges, L/R
shoulder dislocates

BB complex, 45# bar

50 ankle rotations, both directions both feet

10 overhead squats, 45# bar


Workout:


3 rounds of
5 DB snatch, 25# L/R
15 overhead squats, 65#
400m run

• Notes: I was still extremely sore today, so I did a more relaxed workout instead of doing it for time. My overhead squat felt really good though I haven't done them in a while. Pretty soon I will do some heavier singles.
• Body condition: biceps and lats are painfully sore still. Hamstrings are also slightly tight but not too bad. We will see how everything feels tomorrow.

Rest day

Decided to take my second rest day today, very sore. Bjj training session tonight so it will be active rest.

• Body condition: biceps, elbows, and lats are all very sore. Surprisingly, my hamstrings and glutes are also significantly sore from the racked lunges, which confirms why I need to do them more. I am going to start adding racked lunges and turkish get-ups to the beginning of workouts because they are skills I need to work on. My hamstrings have always been very susceptible to soreness after lunges, and working on heavier weights frequently should help strengthen up those muscles.

Death by Pullup, mid distance intervals

Warmup:


1000m row

20 pushups
20 situps
shoulder dislocates


Racked lunges, 1 rep = 1 L/1 R
5 @ 45#
4 @ 65#
3 @ 75#
2 @ 85#
1 @ 95#


Workout:


"Death by Pullup" - do a pullup every minute on the minute, increasing by one each round

Score - 14 rounds + 6 pullups
Total: 111 pullups


10 minute rest


CFE intervals:

3 x (200m, 400m, 600m) with equal rest

• Workout notes: the last time I did this pullup workout was in August and I got 13 rounds + 6 pullups, so I have shown some solid improvement even though I haven't done serious pullups in a while. It was difficult doing the running when my arms were just trashed, probably looked funny. The first set I felt kinda sloppy and my knees were hurting a little bit, so 2nd set I slowed down by 3 or 4 seconds and focused on form, which fixed that problem.
• Body condition: still have some soreness leftover in my calves, as well as a tender spot in my right quad from bjj. No other soreness to speak of. I expect my back and elbows will be a little tight tomorrow.

Active rest day

Rest day. Did some bjj training and stretched.

• Body condition: calves are sore, and still some slight soreness in my shoulders. Still feel tired alot, trying to catch up on sleep.
• Tomorrow is a metcon with overhead squats and some 400s.

90:90 sprints

Warmup:

1 mile jog

Workout:


90:90 x 6
6 sets of 90 seconds on, 90 seconds off

Distance covered: 2.10 miles
Surface: rocky trail


1 mile cooldown jog


Notes:

• Short and intense. This is wouldnt have been bad at all, but on the 4th interval we hit a massive hill that completely changed the workout, made the last two pretty tough.
• Body condition: calves, hamstrings are still slightly sore, and my pushing muscles (shoulders and chest) are pretty tight today from the burpees. Feel alot better today than yesterday.
• Tomorrow I have bjj practice and death by pullups.

Metcon ladder

Warmup:

2x
3 types of jumping jacks, 10
10 pushups

shoulder dislocates
overhead squats, stick

L-sit practice

50 ankle rotations, L/R each foot

Workout:

30-25-20-15-10-5 for time of:
DB swings, 25#
Burpees
Kimora situps

Time - 19:41


Notes:

• Burpees suck...pretty much the summary of the workout. Emphasized the jump and touch at the end of them.
• Body condition: hamstrings, shoulders, traps sore from yesterday. Felt extremely sluggish and tired today, most likely from a lack of sleep lately. Gonna try to catch up tonight.

Heavy Deadlift singles

Warmup:

800m run

shoulder dislocates
50 pushups
50 situps
50 overhead squats, 45#

Workout:

(1) Deadlift 1-1-1-1-1-1-1

Loads: 155#, 177#, 199#, 219#, 229#, 239#, 244# (pr)

(2) 800m run

(3) Handstand practice

Planks: 1 min, 1.5 min, 2 min

Stretch in between


Notes:

• PR on the deadlift by 13#. I know for sure I can get get 250#, which is my goal for this year, but this was one of the first times that I feel like I actually maxed out on deadlifting. Now that I have gotten comfortable with heavy lifts I can finally push it to a max effort, and I think this was a pretty good effort.
• I have noticably improved my free handstand just by getting small amounts of practice in after workouts this past week. That is one skill I would like to improve, along with L-sits and muscle ups.
• Body condition: Calves have been sore all weekend from thursday, but no other soreness to speak of. Tomorrow will be a pretty intense metcon.

Side Note: I am signed up for a shorter race thanksgiving week (5.5 miles), and since I haven't been able to find any other longer races in the next few months I am going to use that week to do a longer training run. Somewhere between 11 and 13 miles.

Big intervals - 1.5 miles x 3

Wednesday

Off day, had a bjj training session

Thursday

Big Run intervals

~1 mile warm up

3 x 1.5 mile intervals, 5 minute rests

Times: 1- 9:30, 2- 9:41, 3- 9:10

~1 mile cooldown


Notes:

• Last time I did this workout was about 2 months ago and I only did two intervals (9:45, 915), so this was a big improvement. None of them were particularly difficult, just really tried to focus on my form.
• Body condition: my right bicep is very sore for some reason, I might have slightly strained in yesterday during ju jitsu, though I am not sure how. My hips are also slightly tight but other than no soreness.
• Tomorrow will be another bjj day and probably some heavy deadlifts.

5x5 back squats and high tabata sprints

Warmup:

Leg lift circuit, 10 reps each

Handstand practice
shoulder dislocates

10 back squats, 45# bar

Workout:

(1) Back squat 5-5-5-5-5

Loads: 95#, 115#, 135#, 155#, 165#

(2) High tabata sprints - 30:20 x 8

Done on treadmill @ 6:22 pace, 12% grade



Notes:

• The squats went well and my form felt really good. I have recently really focused on getting deeper in the squat, and on all of the reps I was getting well below parallel. I feel like I definately could have gone another 10# heavier though.
• I have yet to do a tabata sprint workout that hasnt absolutely worked me. This version was even more painful than a regular tabata, I had to pull back from 6:15 to 6:22 pace and I still barely made it to the end. Closest thing I can compare it to is running an actual 800m race - the lactic acid buildup and burning in your legs and lungs is just ridiculous given the short duration. Always feel like I have accomplished something after these.
• Body condition: shoulders, traps, and adductors are all pretty sore today. Predicting the legs are gonna be a little tight tomorrow.

Man maker

Warmup:

3x
20 box jumps
10 clapping pushups

shoulder dislocates

Workout:

(1) Bench press:
3 reps @ 95#
1 rep @ 115#
1 rep @ 135#
1 rep @ 155#
1 rep @ 165#

(2) AMRAP in 20 minutes
5 man makers, 25# DBs
7 pullups

Score - 8 rounds + 4 man makers

(3) 100 situps for time - 4:26



Notes:

• This was pretty tough as I expected, anything with man makers usually leaves me gassed. Grip was a big factor, although my arms in general were pretty wiped out by the end.
• No soreness today, felt good.
• Tomorrow will be a squat day and a run workout.

Running with Annie

Friday i went for an easy run

Today

Warmup:

Deep overhead squats, stick
shoulder dislocates

BB complex, 45#, 65#, 75#

Workout:

"Running with Annie"
50, 40, 30, 20, 10 for time:
400m run
Double unders
Flutter kicks

Time - 19:10


Notes:

• Double unders felt more consistent this time, I still do the alternating double and single approach and have gotten a little better at them. This workout kills your lungs in the first two rounds, especially with the runs added in.
• Hamstring feels good and should be pretty much back to normal, no soreness to speak of anywhere else.