Tue-Thur, March 27-29, 2012

Tuesday 3/27/12:
A) For 10min- every even minute perform 5MUs and every odd minute perform 10 GHD sit-ups
B) 10x10 kettlebell swings w/ 1.5pood (55lbs) and 10sec rest between sets
*6hr REST*
C) "Whitten": 5rds- 22 KB swings w/ 2pood (72lbs), 22 box jumps @ 24" (games standard), 400m run, 22 burpees, 22 wall-balls

A&B) Jacob Kelly, Mark Linsky, and I ventured up to Crossfit NTX to work with some selective equipment such as the GHDs, prowlers, etc. My hamstring was feeling a little tight this morning so I decided to turn this opportunity into a lower intensity skill session, working solely on muscle-up proficiency and decent ROM on the GHD sit-ups and KB swings.
C) 31:06 *I was looking to do a longer duration WOD to see where my conditioning is taking me and actually PR'd! Also, just a side note, I used the new games standard for the box jumps where you must stand to full extension at the hips, knees, and ankles before jumping off of the box.


Wednesday 3/28/12:
*LONG DISTANCE SWIMMING AND HYPOXIC TRAINING*
A) 100m freestyle warm-up, 2x150m @2:30, 1x200m, 3x100m mix (50m freestyle, 50m back, 50m freestyle, 50m breast), 5min freestyle pulling drills with pull buoys, 2x25m freestyle sprint (ALL OUT!!!)
B) EMOM(10)- 1x18m underwater swim; rest 3min; 1x36m underwater swim (down and back)

A) I timed my 200m freestyle at 3:42 so I definitely need to develop speed but, then again, I won the second 25m sprint to leave the pool early haha!
B) I have a relatively hard time holding my breath underwater so doing under water swimming was definitely going to be a struggle for me. However, over time I've learned to be more relaxed and regain much more composure during oxygen debt so I kind of surprised myself with completing all of the prescribed sets as well as making it across the full length of the diving well and back at once. Wanting to expand my lung capacity a bit more before regionals, this was an idea courtesy of sir John McIntosh who did them with me.


Thursday 3/29/12:
A) 1RM strict press overhead
B) EMOM(10)- 1 split jerk w/ 90% of old 1RM (285lbs)
C) (not for time; EZ pace)- 3x1 legless 18' rope ascent w/ leg assist on descent and 1min handstand hold against wall+3x1 regular rope ascents w/ legless descents and 1min handstand hold against wall

A) 180lbs *Not a PR but, given my volume of training, not too bad
B) 255lbs 
C) Rope climbs were EXTREMELY hard legless but I managed to work through each set but did them at a fairly slow pace

Sat-Mon, March 24-26, 2012

Saturday 3/24/12:
*REST* 
Rock Climbing and Bouldering- 1x5.8, 1x5.8+, V0-V1 bouldering




Sunday 3/25/12:
A) Last Open WOD 12.5: 7min AMRAP- ascending ladder of 3 thrusters w/ 100lbs barbell, 3 CTB pull-ups, 6 & 6, 9 & 9, 12 & 12, 15 & 15, 18 & 18, and so-on-and-so-forth until time expires

A) 121 reps= 4 series+13 CTB pull-ups




Monday 3/26/12:
Warm-up: 1 mile EZ run+heavy hip and thoracic spine mobility
A) 8x1 Hang Power Snatch 
B) 3RM Goodmorning w/ double chains on each side (approx. 90-100lbs of added resistance at top)
C) 9x3 E(40)O(40) DE Mid-Grip Bench (thumb distance from smooth) w/ 165lbs
*1hr REST*
D) EMOM(10min)- run 100m in under 15sec *Add up every second over 15sec for each slow run at the end and multiply by 5 for the number of reps of penalty burpees

A) 2x135, 2x155, 1x165, 1x175, 1x185, 1x195 attempt *195 is considered a no rep because, despite getting the lift, I had to do a full squat to receive the bar
B) 245lbs+double chains
C) Kept speed of each set around 6sec
D) :13, :12, :13, :13, :13, :13, :13, :14, :15, -- *Had to stop after the 9th run because I felt a pretty bad twinge in my right hamstring but it's not too bad so training will continue around the injury

Mon-Fri, March 19-23, 2012

Monday 3/19/12:
*REST*
Kayleigh and I began our vacation at Hot Springs, AR today and, with all of the driving, sight-seeing, and whatnot, I didn't have much time or will power to get in a workout today.

Tuesday 3/20/12:
HOTEL WOD
A) 10min TT run on treadmill
*3min REST*
B) 10-8-6-4-2 HSPU ladder w/ 30 alternating jumping lunges between each set

A) 1.7miles
B) 3:54
*We went to tour one of Hot Spring's oldest bath house today and it had a full gymnasium upstairs! IT WAS AWESOME! I really super badly wanted to jump the rail and do a muscle-up on the old rings haha.

Wednesday 3/21/12:
*REST*




Thursday 3/22/12:
*TONS of hip and thoracic spine mobility to doctor up my rack position for overhead pressing
A) 1000m row @95%
B) 1RM power clean and jerk
C) 3X3 "NO-NO" squats

D) 5.8 & 5.8+ rock climbs w/ some extra bouldering

A) 3:22
B) 255lbs
C) 225-315-340lbs.




Friday 3/23/12:
A) 3RM Overhead Squat
B) 6x1 Deadlifts w/ 405lbs
C) "Diane": 21-15-9 Deadlifts w/ 225lbs & HSPUs

A) 275lbs

*Sorry for the crappy video quality:P
B) Just working on keeping a rigid lumbar curve throughout the entire range of motion
C) 2:36 *A new PR!:D

Tue-Sun, March 13-18, 2012

Tuesday 3/13/12:
Warm-up- 1mile EZ run
A) DE bench press clusters with chains- 3x3*3*3 reps E(30)O(30) w/ 1min rest after every cluster (weight increased 10lbs every cluster)
B) Heavy power cleans at random
C) 2009 Crossfit Games Chipper- 15 SC w/ 155lbs, 30 T2Bs, 30 box jumps @24", 10 MUs, 30 DB push press w/ 40lbs DBs, 30 DUs, 15 thrusters w/ 135lbs, 30 pull-ups, 30 burpees, 300' overhead walking lunges w/ 45lbs bumper plate

A) 145lbs/155lbs/165lbs
B) Worked up to 255lbs *my oly lifting mechanics were a tad off but all-in-all not bad for little focus on it for the past 2 weeks
C) 18:28




Wednesday 3/14/12:
*REST*




Thursday 3/15/12:
At this point in my training, I thought I'd give myself a small break and just simply PLAY! Throughout the day, I was climbing up trees, scaling the sides of dorm building, getting in a couple of challenging 5.8+ rock climbs, and shooting hoops with friends. There was quite a bit of activity but nowhere near the same intensity as most training days.


Friday 3/16/12:
A) (2012 Reebok Crossfit Open WOD 12.4) 12min AMRAP- 150 wall-balls w/ 20lbs ball, 90 DUs, 30 MUs

A) 150 wall-balls+90 DUs+14 MUs=254 reps




Saturday 3/17/12:
Jacob Hamilton, Robert Dominguez, and I ventured out on some hiking trails near the haunted Goatman's Bridge on Old Alton Rd just outside of Denton and had a free-for-all climbing trees, throwing stuff in the Copper Canyon River, and the likes. After a while we got pretty bored and decided to head back. Fortunately we somehow found ourself lost, seeking out this enormous hill that overlooks the better part of North Denton. We eventually rolled up on this glorious hill directly next to 35 South heading to Fort Worth, looming over a ranch. Parking on the side of the highway, we made quick work of jumping the fence and, for our WOD, we did a timed A) run up a STEEP 500m hill to the overlook. Whenever we reached the summit, we found an awesome view from atop a series of colossal rock faces jutting out of the side of the hilltop. The rest, my dear followers, is history!
B) 5rds- DB complex of 5 DLs, 5 HSCs, 5 thrusters w/ 40lbs DBs, jumping pulls up 4 flights of stairs w/ active REST during the stair descent (roughly 23sec of rest)

A) 2:11
B) :44/:46/:45/:42/:37 *time was measured in how fast I completed the DB complex and ascended all 4 flights of stairs

Sunday 3/18/12:
*REST*
Tonight, Kayleigh and I are getting ready to head to Hot Springs, Arkansas early tomorrow morning for a 3 day vacation! I will be blogging my workouts while on vacation and will be getting rather creative with my surroundings so if you've ever had trouble figuring out how to devise a workout while on a vacation or trip, tune it for some ideas.

Sun-Mon, March 11-12, 2012

Sunday 3/11/12:
Warm-up: EZ run to rec center & heavy PNF with jump-stretch bands (hips/ankles/shoulder girdle)
A) ME front squat- 4x2 w/ bands (not quite sure the exact max tension) to low box (inch below parallel)
B) E(30)O(30)x15sets- perform 3 speed sumo deadlifts w/ 50% 1RM bar weight+chains
C) 10min work on L-sit pull-ups
*4hr REST*
D) 5rds- 10 burpee-clean-and-jerks w/ 40lbs DBs, MAX rep CTB pull-ups on fat bar, 50 air squats

A) 255+bandsx2

B) 255+chains *the point of the high volume (15 sets) on the 30sec was to hone in on maintaining good bar speed through fatique

D) 17:36; CTB reps- 25/17/15/15/12

^Demo of burpee-clean-and-jerk minus the squat cleans (power clean instead)


Monday 3/12/12:
*REST*

Wed-Fri, March 7-9, 2012

Wednesday 3/7/12:
*Did quite a bit of spontaneous jogging around campus if that counts for anything...
A) Swim Conditioning- 3x50m warm-up freestyle EZ, 3x100m freestyle on 2:30, 1x150m freestyle, 3x50m of 25m freestyle/25m back on 1:30, 1x50m freestyle kick, 1x50m back kick, 300m pull with pull buoy, 100m cool-down choice (breast)
B) Build up to 1RM bench w/ 50lbs of band tension and 40-50lbs of chains
C) 5rds- 7 squat clean thrusters of 35lbs DBs, 10 pull-ups

A) Swim class today was designed to gather some decent distance and that we did! I need to continue to work on the mechanics of my back stroke and be conscious of finishing each stroke on the freestyle.
B) 225lbs of bar weight+chains & bands
C) 3:56 *I had to do this in the rec center where the pull-up bars are coated in rubber pads that rotate and make for a sick grip torture device. For future note, I need to be weary of not losing lumbar curve when moving DBs.


Thursday 3/8/12:
*REST*
Rode bikes today with John McIntosh and Trent Stiles to The Cupboard to enjoy some nice organic munchies! Also, I was very adamant to mobilize my achilles, hamstrings, shoulders, lats, and thoracic region throughout the entire day in preparation for my attempt at WOD 12.3 of the Crossfit Open tomorrow.


Friday 3/9/12:
A) 18min. AMRAP- 15 box jumps @24", 12 push presses w/ 115lbs, 9 toes-to-bars
B) Hot-cold treatment at my beautiful girlfriend, Kayleigh Johnson's, apartments- 10min in hot tub, 2min in pool, 5min in hot tub, 5min in pool, 5min in hot tub, 3min in pool, DONE!

A) 10rds+6T2Bs=393 reps *Since the weather outside has been rather crappy, we decided to hit up Denton's local crossfit affiliate, Crossfit NTX, to film this brutal BEAST! Although the "push presses" apparently meant "shoulder to overhead, anyway", I did strict push presses the entire workout. I was hoping to at least crest low 400s in my reps but my poor performance on the T2Bs whenever I was extremely fatigued cost me quite a bit; more weaknesses to work on I guess!
B) COLD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! *I feel amazing the next day though:P

Mon-Tues, March 5-6, 2012

Monday 3/5/12:
*REST*
I was feeling EXTREMELY tight today in my hamstrings and hip flexors from the sprint work and thought that, quite frankly, moving excessively or even fluidly, for that matter, was NOT an option:P. However, due to swim class, I did some light swimming for slightly less than an hour and went on with my marry day. Also, I did a lot of hamstring/quad/psoas tacking, flossing, and foam rolling to help aid in a potentially speedy recovery.
A) Pull tractor tire w/ 45lbs bumper- face pullsx20reps, standing rowsx20reps, side trunk twistx20repsxboth sides, 2x40m slow narrow-stance walks
*trying to facilitate early lactic acid release along with band mobility


Tuesday 3/6/12:
Hamstring/Posterior Hip Mobility
A) 20min AMRAP- 3 muscle-ups, 2 clean and jerks w/ 205lbs axle (extra thick, non-rotating bar), 1 18' rope climb, 400m run (200m up hill/200m down)

A) 6 rounds...BARELY!
*Strangely enough, I'm still crazy sore from Sunday so I'm pushing my training volume back a bit and I'm looking to continue stringing multiple low volume days together in a row for the next couple of weeks. Today, Mark and I had the honor of being filmed by sir Thomas Tapp of www.learnmoreparkour.com (link provided on side) as he is currently trying to introduce his parkour audience to more cross training that would greatly benefit their speed, agility, strength, explosiveness, and flexibility! This dude and his crew are awesome at what they do and I highly recommend you go check 'em out.

Sun, March 4, 2012

Sunday, 3/4/12:

A) 5x3 skin the cats, 2min middle splits

B) 12x2 DE close grip bench w/ green jump-stretch bands

C) 1RM high bar box squat w/ wide stance and chains

*4hr REST*

D) 9x40yd ALL OUT sprints; 3 regular, 3 from push-up position, 3 from lying on back

E) 3x400m runs @95% w/ 3min rest between

B) w/ 40sec rest between sets- 115lbs+bandsx2, 125lbs+bandsx3, 135lbs+bandsx7

C) 355lbs+chains (chains add roughly 70-80lbs to the top of the squat)

D) *Clocked in possibly a 4.8-4.9 on the regulars which isn't too shabby for not doing any sprint work at 185lbs BW

E) 1:04, 1:06, 1:09

Thur-Sat, March 1-3, 2012

Thursday 3/1/12:
*REST*
Today was the last day of my morning crossfit class and since the pinnacle of the fitness pyramid is learning and playing new sports, we played some indoor soccer today! It was the first time I've played in my entire life and, by-golly, I scored once! Aside from that, I focused my mobilization on every facet of my hips, lats, thoracic, and triceps to hopefully develop a better rack position for the barbell in my oly lifting. I also did a 5min EZ row and 5min EZ cycle at 8.5-9rpm's.


Friday 3/2/12:
A) AMRAP10:
30 snatches w/ 75lbs
30 snatches w/ 135lbs
30 snatches w/ 165lbs
MAX rep snatches for remainder of time w/ 210lbs
*After driving slightly over 300 miles collectively and sitting in the bleachers for hours watching my little sis rock her regional powerlifting meet (who qualified for state BTW), my psoas was extremely tight and admittedly had some favorable internal rotation in my shoulders. That being said, I was feeling rather anxious and HAD to get in the second crossfit open WOD so, following my rather intimate date with my lacrosse ball, foam roller, and jump-stretch band, I completed my second workout with success courtesy of Mark and his girlfriend, Brooklyn. Thanks guys!
A) 76 reps *Because the snatch is such a weakness of mine (as evident of the 5 additional reps I couldn't count), I will be working a lot on oly technique to supplement my training


Saturday 3/3/12:
A) Sled Pulls- 80m wide stance walk w/ 45lbs bumper, 40m wide stance walk w/ 2x45lbs bumpers, 2x40m narrow stance walk w/ 2x45lbs bumpers, 40m backwards drag w/ 3x45lbs bumpers
B) For Time- 100 DUs, 20 ring HSPUs, 40 KB swings w/ 70lbs, 80 abmat sit-ups, 40 pull-ups, 20 wall-climbs, 100 DUs
*1min REST*
C) Cash Out- 20 alternating pistols (one-legged squats)

A) Mark and did these with a small tractor tire and harness; the bumper plates fit perfectly on top of the tire. I will certainly be incorporating more of these in my workouts.
B) 14:27 *Did my first 100 DUs unbroken and went through the workout trying out multiple, very short rest periods such as doing 20 pull-ups and coming off for only a few seconds before hitting 10 more.
C) Ever since I injured my left knee last year in preparation for the crossfit open, my ROM hasn't been extremely great or comfortable when doing a pistol but, nonetheless, they might very easily show up in competition sometime soon so I need to start programming them in!

Tue-Wed, February 28-29, 2012

Tuesday 2/28/12:

*REST*

Went to the chiropractor for the first time today and couldn't believe how much a simple 5min adjustment could honestly help! Aside from instructing my morning crossfit class and running between classes, not much activity on my part today. 

Wednesday 2/29/12:

A) Work up to 1RM BS, 5min rest, work up to 1RM FS

20min REST

B) Warm-up-100m EZ freestyle, 50m freestyle kick, 50m breast stroke kick, 50m back stroke kick

Work Sets-6x25m w/ 15sec. rest between efforts, 6x50m on 1:15, 2x100m of 25m free, 25m back, 25m breast, 25m back

Cool Down-1x100m EZ breast stroke

4hr REST

C) .5 mile EZ run, 500m row; fluctuated 70-90% effort every 100m, 500m row TT, 1000m EZ row, .5 mile EZ run

20min REST

D) Jumping MUs for 5-4-3-2-1 reps w/ 1min rest between, 10 supinated bar pull-overs; slow pace, 3xMAX rep fat bar MUs

5hr. REST

E) Technical work on snatch, WOD: 5-4-3-2-1 of power clean and jerk w/ 225, 300m run between efforts (150m uphill, 150m downhill)

A) 410/330 *More in the tank on both but a good baseline for now

C) 1:26 *New PR by 3sec!

D) 5, 4, 4

E) 11:07 *Took it at about 90% effort and rested FAR too long between attempts. Need to work on moving moderate to heavy loads a ton quicker!