No Pain, No Gain

I’m still a bit sore from the snatch workout that was Open workout 12.2. I’ve been tempted after both of the first workouts to try them again, but talk myself out of it. I have no shot at advancing to regionals and very little chance of helping our box’s team by being one of the top 3 men in a workout. I’m doing this to push myself and one shot at each workout is enough. I know I could do better and learn from mistakes I make in the first attempt, but I’ll take that knowledge into the class workouts instead.

I just got done with about 15 minutes of DU practice and a run. I started to get a headache from so much jumping! I set a new PR with 33 DUs in a row and I’m stringing together streaks more consistently. Jumping a bit higher is really paying off. I’m still taking a beating from the rope though. As you can see in the picture, today it was my hands.

I did Tabata intervals and ran 1.74 miles in 15:21. I covered about 0.63 miles during the actual interval portion which is nearly identical to the last time I ran them. I didn’t feel quite as good today.

After I got done running, I jumped for about another minute to see how I would do fatigued and I knocked out 17 in a row. That was a good note to end on.

Cleaner Cleans

Good sleep, feeling good. My hands have been healing really well under the pinkies, but I’m starting to develop an issue under the middle fingers on both hands. I wonder if I’m compensating.

Warm-up

  • 600m Run
  • 2x
    • 5 Inch worms
    • 10 PVC Shrug Pass-thrus
    • 15 Sit-ups
  • PVC Bergener Warm-up

First time doing the inch worms. Those are interesting. I don’t think I’ve ever concentrated on doing a shrug before starting the pass-thrus either. Shoulders were sore doing those. Probably from the slow ring rows.

Strength

4 Sets

  • 1.1.1.1.1 Cleans (Rest 10 seconds between reps)
  • 20s Rest
  • 10-15 Heavy KBS
  • 3m Rest

For the sets of cleans I used 95#, 115#, 125#, and 140#. Gayle gave me a few tips to clean up my form and it really made them much easier. I was leaning back too much instead of exploding up. I also wasn’t keeping the bar close enough to my body after it got past my knees. It’s incredible how much easier they were with better form. Oh, and we did full squat cleans which I had never done either. I used a 62# KB for the swings and did 15 each set.

WOD

3 Rounds

  • 250m Row
  • 20 Wall Balls
  • 20 KBS
  • 2m Rest

The was a brutal WOD for me. Wall balls suck. We had already done 60 swings with a kettlebell, so 60 more sucked too. Ok, enough whining! I just died during this workout. Not my strengths for sure. I used a 20# MB and a 53# KB and finished in 13:57.

Fully Rested

I didn’t do any workouts Friday, Saturday, or Sunday. I did walk 18 holes of golf yesterday, but other than that, I rested. My body needed it.

Workout 12.1 of the 2012 Open is in the books. I’m just shy of the middle of the pack in the region and in the world. My goal is to finish the Open ahead of 10%, so I’m well on my way. I wonder what workout 12.2 will be. I hope they don’t bring DUs in yet. I could use some more practice time.

Warm-up

  • World’s Greatest Stretch (3 each leg)
  • 400m Run
  • 2 Sets
    • 10-15 KBS
    • 10-15 GHD
    • 10-15 Hip Extensions
    • 60s Plank

I used a 53# KB for the swings and did 15 reps of everything.

Strength

5 Sets

  • 10-12 Goblet Squat, 2-1-1-1 tempo
  • 45s Rest
  • 10-20 Push Ups, 1-0-1-0 tempo
  • 45s Rest
  • 8-10 Ring Rows, 2-1-1-1 tempo
  • 45s Rest

Looks easy right? Not so much! The focus was on tempo and stamina for this strength session. I used a 44# KB for goblet squats, but probably should have used a 53#. In each set I achieved the high rep count except for push-ups. In sets 3, 4, and 5 I was only able to get 16 push-ups. I could have squeezed out some more, but not by keeping the correct tempo. Ring rows were really tough with the 2 second lowering phase.

WOD

2 Sets

  • 350m Row
  • 3m Rest

This was a great quick cardio killer to finish the class. I did the rows in 1:10 and 1:11. I had the damper setting on 5 for the first one, which is what I usually use, but tried 7 for the 2nd, and was able to get just about the same time, when most people lost at least a 4-5 seconds. Might be something to try more often.

Partner Up

I ate kind of shitty the last couple of days and my body is letting me know by not getting quality sleep, having less energy, craving more junk, etc. Ugh!

On Thursday I ended up going out and walking 11 holes of twilight golf and spent a good hour+ at the range yesterday working on my swing. Tee times were later today so I was able to make it in for a WOD. The weekends usually have some type of team or partner WOD, which is fun.

Warm-up

  • 150 Sit-up variation reps (switch as you want)
  • Plank competition
  • 3 Sets of 2 Turkish Get-ups (each side)

Since we had 15 people in class, we went across the room, each person counting to 10. I tried to do regular sit-ups most of the time, but switched to some bicycles and flutter kicks. I think I made it to the final 5 in the plank competition at just shy of 2 minutes and 50 seconds. My core was shaking so bad at the end. For the Turkish Get-ups I used a 35# KB for the first 2 sets and then a 40# DB for the last set. Bumping up 5# really makes you concentrate on that shoulder stability.

WOD

Form teams of 2, switch each exercise
10 rounds

  • 10 Thrusters
  • 10 Burpees
  • 400m Run

It’s a little confusing when you look at it. This helps:
Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A runs 400 Meters; Partner B performs 10 thrusters; etc…
Each person is doing each exercise a total of 5 times over the course of the workout. In 2 rounds, each partner ends up doing everything once.

I partnered up with a couple of guys (team of 3 since there was an add number of people in class) that are new to the gym, but in really good shape. We used 95# for the thrusters which was absolutely brutal in rounds 3-5 so I had to split up the set into 6 and 4 reps. I was hating the choice of weight during the WOD, but after it’s done I’m glad I used it. I think we finished 3rd out of all the teams in a time of 31:03.

50 thrusters, 50 burpees, and 1.25 miles of running is a pretty good way to start the weekend! Time to rush and get out to the golf course.

The Early Leader

Feeling pretty good this morning even though I didn’t get quite as much sleep as I would like last night. The right ass continues to have that tweak and the soreness is spreading a bit. I hope it’s from the tennis ball work I’ve been doing on it.

Warm-up

  • 400m Row
  • 2 Sets
    • 10 GHD
    • 10 Hip Extension
    • 10 SDLHP
    • 1m Plank

I used a 53# KB for the SDLHP. It’s been at least a couple of weeks since we did any planks, so I was a little shaky.

Strength
4 Sets

  • 4-6 Shoulder Press, 2-0-X-1 tempo
  • 90s Rest
  • 20-30 Hollow Rocks
  • 90s Rest

For shoulder press I did 95# for 6 reps, 105# for 6 reps, 115# for 5 reps, and set a new PR with 125# for 2 reps. After the first set, Emily let me know my elbows should be out in front of the bar at the bottom, which would help me to push straight up instead of out in an arc. After concentrating on that in the 2nd set, the weight was easier than the first set. This was the first time I’ve done hollow rocks and let me tell you, they really do some work! I struggled to get to 20 each set and there was no way I was getting to 30.

WOD
5 Rounds

  • 10 DB Ground to OH
  • 200m Run

This is my kind of WOD! I used 30# DBs and finished with a time of 7:41 to get the early lead on the board. I’m sure someone will crush it in the night classes, but I’ll enjoy it for now.

It’s been a great week with some awesome stuff happening at work and in the gym. I also ordered a new set of golf irons last night, which is always fun. So I’m going to go hog wild to celebrate and order a pizza as soon as they open in 10 minutes. Nom nom nom!

My legs are definitely sore today from the…

My legs are definitely sore today from the last two days of heavy lifting with back squats and deadlifts. My lower and middle back are ever a little sore. I worked on my right butt with the tennis back a couple of times yesterday and it seems to feel a little worse today, but maybe that means it’s improving. I can hope.

I had a golf lesson at 11 so couldn’t make it to the 9am class like I usually do. I checked out the workout and it included pull-ups and toes to bars (T2B) so I decided not to go to a night class. My hands are healing at a good pace and I don’t want to rip them wide open again so soon.

I decided to do a round of Tabata sprints since the last time I did them was December 8th in San Francisco. When I run these, I structure them like the following:

  • 5:00 Slow Warm-up
  • 8 rounds
    • 20s Sprint
    • 20s Slow
  • 5:00+ Slow Cool down (however much longer it takes to get back to my destination)

I ran for a total time of 14:35 over 1.76 miles. According to the RunKeeper logs I covered nearly 0.1 miles more than previous runs of this workout during the interval portion, which is about 15% improvement. I could really tell the difference in my conditioning during the second half of the sprints. Usually I’d be dying, but I was able to stick pick up to a pretty decent pace.

After the run I practiced DUs for 5-10 minutes and was consistently getting streaks of 5-10. Finally some progress! It’s been awhile since I did a max push-up test, so I did that after in my apartment after some rest and knocked out 36.

Back to the box in the morning for a class.

Back Squat and Pull-up PRs

I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 GHD
    • 15 Hip Ext
    • 15 Wall Squats
    • 5 Ring Dips
    • 10 Bench Dips
    • 15 KBS

A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.

Strength
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.

  • Set 1: 50% of possible 1RM x 5 reps
  • Set 2: 75% of possible 1RM x 3 reps
  • Set 3: 85% of possible 1RM x 1 rep
  • Set 4: 90-95% of possible 1RM x 1 rep
  • Set 5: Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.

The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.

For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.