5k attempt 2

I waited a few hours and redid it. This time with a better attitude. I got tired a little quicker because I already rowed  hard 3500m but I was able to stick with it to the end.

18:21/1:50.2 average.
I think I could have been under my goal of 18:00 had I been in a better mental state.
Either way I feel better about redoing it.

5k row

Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 8
> Mental Fatigue - 1 to 10 (10 being very tired) - 9
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 7
DNF -
I got to 3500m with 1:49 pace average. I was shooting for sub 18:00.
Physically I felt capable but mentally I couldn't push myself to keep that pace for the last 1500m.
Still mentally drained. Really pissed about this. Iv'e never quit a workout when I was on a decent pace like this.

I'll be better tomorrow.  I don't have as much going on.

December 30-DNF

Sleep - HRS - 5
> Stress - 1 to 10 (10 being really stressed) - 9
> Mental Fatigue - 1 to 10 (10 being very tired) - 9
> Physical Fatigue - 1 to 10 (same) - 6
> Mood - 1 to 10 - 9

I started the workout to see if I felt better. I tried to zen out prior but my mental fatigue and stress was too much today. Dec and Jan are usually rough for me. 
 Here is a list of the shit I am doing in the next 20 days in addition to the normal stuff it takes to run the gyms and family stuff. 

gym vs gym competition 
start an 8 week nutrition challenge
Freeze Fest and all of the work that goes with it (One of my partners just quit)
prepping for a beginning of the year coaches meeting
creating outline for team based athlete camp + promotion for it.
starting CF kids program
Starting Yoga/conditioning program 
starting coach mentoring program
organizing a free week promotion.

Some of this stuff I assigned to coaches but I ended up doing a lot of it.
Sorry this turned into a venting session.

Going to get some work done and hopefully that alleviates some of the stress.

Dec 29

A. TnG Power Snatch - 3 x 3.3.3; rest 20sec + 2min (build) 
1st cluster 165lbs
2nd cluster 175lbs
3rd cluster 185lbs 
B. Snatch High Pull - 4 x 3; rest 2min (build, use straps)- I worked up to 185lbs, I didn't have straps but I will get some. 
+
1.2.3.4.5.6.7.8.9.10
UB sets of CTB Pull-ups for time
*must releast the PU bar b/t every set
**top time - 1:16
1:38, I was disappointed in this, I didn't take enough time between sets 7, 8, and 9. I thought I could push through it but ended up doing set 9 in 2 sets and 10 in 3 sets (I didn't drop off the bar but had to restart my kip) 
+
For time:
15 KB Swings @ 2pood
5 Muscle-ups
Airdyne 2min @ easy recovery pace
x4 
I don't have a total time but I know I did the 15 swing + 5 Mus all at :48-:52. All Unbroken. 

Dec 24 -27

Dec. 24 - 
#1
A. Clean Grip Deadlift - build to tough triple; rest as needed - I ended up doing some clean pulls here, I built to a triple at 320lbs

B. Ring Dip - 3 x AMRAP+AMRAP+AMRAP; rest 30sec b/t AMRAP's + 2min b/t sets -  29-8-6, 2 min rest 10-8-6
C. KB Swing - 4 x 20 TOUGH reps for time; rest 90sec (2pood ++) - Completed at 2 pood (that's the biggest I have for KB) 
+
5 Rounds for time
15 Deadlift @ 155#
15 Bar-facing Burpees -  7:19
+
20x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort  - Completed

Dec 25 - Rest

Dec. 26
 - I joined the Gym WOD and did exactly what you told me not to but it felt good to Oly lift again. I warmed up with Crossover Symmetry and took my time building. 
Heavy set of 5 TNG Snatch (I got 225 which is PR for 5) 


10-9-8-7-6-5-4-3-2-1 
30lb Wall-balls 
Burpee box jump overs  24'' 
8:39 

Dec. 27th - 
I only had 1.5 hours during an open gym slot. 

A. Bnk Snatch Grip Push Press - build to moderate 5; rest as needed (hold OH 3sec & stabilize) - Completed at 185lbs
B. Muscle-up Clusters - 3 x 3.3.3 perfect reps NOT for time; rest as needed b/t rounds - Completed  

For time:
30cals Row
20 Back Squats @ 135#
30cals Row
Rest 6min
x3  

Rd 1 - 3:48
Rd 2 - 3:54
Rd 3 3:44

.

Dec 22-23

Dec-22

Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 5
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 5

A. Back Squat - 20,20,20; rest 2min (build to tough 20...not 20RM)-  235lbs, it was taxing but I didn't have any issues with it. 
+
10min Cap:
10 Box Jumps @ 30"
100m Row
20 Box Jumps @ 30"
200m Row
30 Box Jumps @ 30"
300m Row
40 Box Jumps @ 30"
400m Row
50 Box Jumps @ 30"
500m Row
I got through 31 box jumps in the set of 50. They were hard after the squats. I bounded them all only missing a few. Wasn't a super fast pace but it felt ok. 
Dec-23
Airdyne/Run - 30min @ Z1 (mixed...weather permitting) - Completed
+
Mobility - 30min - Completed  

December 19-20

This week has been hectic, Iv'e managed to get in about most of what you sent me. Most of it didn't have anything to record. I ended up resting Friday. Stress level was high and my mood was about a 9 out of 10.

The Neck/trap is feeling better. I still have tightness but it is more Bi-lateral than just one side.

I did the Shoulder rehab stuff and I am going to try to fit the rest in today.

Other than that we had our first team meeting for 2015.
 We had a new athlete join us who top 200 worldwide in the open in his first year competing. His lifts are all better than mine at 185lbs also.  I am going to talk to him about getting programming from you. He is young (21) and still making gains just doing the Rich Froning method so not sure I can convince him...YET.
Going to be a fun year.


Dec-18
Crossover Symmetry Warm-up
+
Row - 10min @ Z1 (to tolerance)
Run - 10min @ Z1
AD - 10min @ Z1
+
Mobility - 30min  -Completed 

Dec-19 - 
+
A. Sled Pull - 6 x 30m @ moderate-heavy load w/ moderate turn-over; rest 2min b/t bouts
B. Wtd. Pistol - 3 x 5 ea leg; rest 60sec b/t legs (build)
+
30 Double-unders
20 Airsquats AFAP
30cals AD @ 95% effort
Rest 4min
x3
Rest 8min
x2
+
IronScap Strength (to tolerance)

Dec-20
A. Seated DB 2arm Neutral Grip Press @31x3 tempo - 3 x 8-10; rest as needed (light...build to tolerance)
B. Trap 3-Raise @31x3 tempo - 3 x 10-12; rest as needed (light)
C. Seated Cuban Presses @5151 tempo - 3 x 12-15; rest as needed (light)
D. Seated Knee-on-elbow External Rotations - 3 x 15; rest as needed (light)
+
Mobility - 30min

Dec-21 
Rest

Dec 17

Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 8
> Mental Fatigue - 1 to 10 (10 being very tired) - 7
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 7

I didn't have a sled at our North gym, I ended up changing the workout to a 20 minute Amrap at a moderate pace considering the stress/mood level I am at. I only went hard on 3 of the rows. 

20 min amrap at moderate pace

60m barbell carry 295lbs

20 hollow rocks

500m row 

I made it through almost 5 rds. I paced the first row to feel it out, 1:50.

The next 3 I went harder rowing 1:39, 1:37, 1:34. 

I felt better physically and mentally following the workout. 

The trap feels pretty good now. I'll let you know if it tightens up again later. 

December 16

Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 4
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 4 unless you count my trap injury
> Mood - 1 to 10 - 3

A. 
Backsquat to a heavy single-
445 5lb pr

10-20-30-40-50-40-30-20-10
Airdyne cals
UB double -unders

19:47 
Here is the Double-under break down, it didn't goo well today. I probably did over 300 total. 

10-3 attempts (i guess I wasn't warm)
20- 1 attempt
30 -1 attempt 
40- 2 attempts
50 - 3 attempts 
 40-2 attempts
30-2 attempts
20 1 attempt
10 1 attempt

Dec 11th

Dec-11

Sleep - HRS - 8
> Stress - 1 to 10 (10 being really stressed) - 4
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 3

I also tried the Castro challenge which you might have seen. 12 OHS at 245. 

A. Muscle-up - 30 reps for time (film)
I should have cut my rest time a little when I started going to doubles. 

B. BB Front RAck Split Squat @4211 tempo - 3 x 12; rest 60sec (build) 
+
5-4-3-2-1
Jerk @ 225#
Box Jump @ 30” - 2:18 I was all over the place on the jerks but I didn't miss any. 

December 8th -10th

Dec-8
A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy, NOT TnG)
Worked up to 355 Didn't feel as good as last week.
B. Push Jerk x1 + Split Jerk x1 from blocks - 8 sets of the complex (build from 205-225#)

Felt better as I got towards the end.  
C. Goblet Squat @4111 tempo - 5 reps on the min for 8min (moderate) 
+
15 UB Power Snatch @ 95#
18 CTB Pull-ups
45sec Row @ 90% effort
Rest 8min
x3 
RD 1 - :59 + 230m
RD 2- :56  + 230m 
RD 3-  :57 + 232m 



Dec-9
A. 4" Deficit HSPU - 30 reps in UB sets of 3 NOT for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
60m Back Rack Yoke-carry @ 275-295 (100# added)
30' UB HS walk
60m 2arm Farmers Carry @ 170# ea handle (340# total)
1 Legless Rope Climb
Completed

Sleep - HRS- 6
Stress - 1 to 10 (10 being really stressed) 7
Mental Fatigue - 1 to 10 (10 being very tired) 7
Physical Fatigue - 1 to 10 (same) 5
Mood - 1 to 10 - 7


Dec-10
A. Power Clean from high blocks - 1.1 clusters @ 225# on the min for 7min (film)
I got a phone call and the video shut off. I ended up doing 10 min to get a few more on film. 

B. 3" Deficit Clean Pulls - 5 x 3; rest 3min (build, find tough load to base future week on)
I worked up 275, I probably should have gone a little heavier but the 3rd rep was still hard. 
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
Run - 3 x 400m @ 75-80-85% effort; rest-walk 90sec
Rest - 4min
x2
(6 total 400's, resting 4min b/t 3&4) 
I am going to do this on Friday, There is ice all over the sidewalks but it's going to be a balmy 40 degrees for the next couple days. I have been doing my running on a treadmill the last couple weeks. 

Thursday December 4

Open 12.2

83 reps
This is 7 reps worse than last time I tested. I know it was at the end of the week and  I did some pulling yesterday but I didn't expect to be this bad.
I tested this before the open last year and got through all of the reps at 165.

I did 2 sets of 15 @75
5 sets of 5 + 2 doubles and a quick single at the end. I started reps at 165 at about 5:30.

I felt weak, the reps at 135 were harder than usual. I struggling through 5's but have done Isabel unbroken before.

Time for a rest day I guess.

Dec 1-3

Dec-1
A. Split Jerk Recoveries - 3,3,3,2,2; rest 2min (build, NOT TnG)
B. Split Jerk - 1 rep every 90sec for 15 sets (255# across, use blocks)
C. Goblet Squat @4111 tempo - 5 reps on the min for 6min (moderate)
+
15 UB Power Cleans @ 135#
15 CTB Pull-ups
30sec AD @ 90% effort
Rest 10min
x3

A. I worked up to 365 but I think the hooks could have been a notch lower.

B. I got a few of these on video some were better than others. At the end I felt more comfortable taking off the blocks bouncing it out of the front rack to over head. Similar to how Ben Smith jerks. I got one of those on video. Not sure if this is something that would be good or bad if it were heavier.

I need to learn how to edit these all into one video.

the 15PC/CTB/AD workout went OK.
times with the :30 of AD were:
rd 1 1:20
rd 2 1:19
rd 3: 1:23


Dec-2
A. Strict HSPU - 50 reps for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
100m Front Rack Yoke-carry @ 175-195 (empty Rogue yoke)
30' HS walk
100m 2arm Farmers Carry @ 150# ea handle (300# total)
1 Legless Rope Climb

A. faster than last week 3:59  I wasn't sure how it was going to go with all of the jerks from Monday.

B. Kept a moderate pace, Got through 3 rds. The legless rope climb was rough after the farmer walk. 

Dec-3
A. Power Clean from high blocks - 1 rep @ 225# on the min for 10min (film)
B. Banded Clean Pulls - 5 x 2; rest 3min (increase bar load)
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
15x
Run - 30sec @ 85% effort
Run - 30sec @ 50% effort
*sub ROW here if hip flexor gives any indication of pain/tightness/disfunction
+
15x
AD - 30sec @ 85% effort
AD - 30sec @ 50% effort
+
AD/Run/Row/Ski - 15min @ Z1 / aerobic recovery pace 

Here is a link to PC of high blocks. The video didn't want to post here. I do a rep around :10 of every minute. I think I only got 7 or 8 of them on video. 

https://www.youtube.com/watch?v=B6tXTBnp_Kc

B. I did 265,265,275,275, 295

The rest of the stuff I completed but I had to do split up the work 1/2 morning 1/2 afternoon.

Nov. 19-21

Nov-19
A. Split Jerk Recoveries - 3,3,3,2,2; rest 2min (build, NOT TnG)
B. Bnk Split Jerk - 1 rep every 90sec for 12 total reps @ 255+ (hold in split stance receiving position for 3sec before recovering)
C1. Muscle-up - 4 x 6 UB reps; rest 30sec
C2. BB OH Walking Lunge - 4 x 16 steps; rest 90sec (155#)
D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

Wednesdays I coach at our smaller gym. It is the only day of the week I coach there. I couldn't do Split jerk recoveries.

A. I subbed recoveries with snatch balance because it was something I have had issues with in the past. worked up to 275 for the doubles. 

B. BNK Split jerk - Felt tired and wobbly, I missed 1 rep but made it up. 

C1 Totally didn't see this.

C2. Holy moly those were really hard. When I started I wasn't sure I would make all 4. I did, but It was horrible. 

D.  last rd only made :50

Nov.20

There was lack of equipment/ space at Ute so I joined the class Wod. 

5-5-3-3-1-1

5's @ 425

3's @455

singles @475

Then we did 8 rds of short intervals at each station. Rower, ski erg, air dyne, Dus 

Most were :30on :30 off, some were tabata. 

Nov. 21 

I'm sick

I have got a cold that hit me pretty hard in the middle of the night. Now I'm at altitude with a cold so I feel awesome. 

Today I worked on some HS walks, and did a short workout. 

After the deadlifts yesterday my posterior chain was pretty tired so I did a workout I had programmed for another athlete earlier this week. It included some strict HSPU and Mus I missed the other day.

5 rds of 

6 strict hspu

3 mus

3;22. 

I did mobility for about 45 minutes after and called it a day since I am sick. 

I think I'll just play it by ear for the weekend. I may do the workout the Seminar staff has programmed if I am feeling up to it. 

Now I am going to ride Bobsleds!

Nov 17-18

Nov-17
A. Power Clean from high blocks - 6 heavy singles; rest as needed
B. Front Squat - 3,3,3; rest 2min (heavy across)
C. Banded Clean Pulls - 3,3,3,2,2; rest 3min (tough bar + bands at top)
+
5 Rounds NOT for time
100m Sled Push @ heavy-grinding load (slow)
100m Farmers Carry @ 2pood +

Results:
Shitty training day. 

PC from blocks 
225-225-235(miss) 235-235-235-245(miss)-245 Pulling of blocks is still foreign to me and very frustrating, especially if I can't drop under the bar. 

FS- Knee pain and hand pain DNF went straight to banded pulls

Banded pulls- 3@ 275,  3@275, 3@ 275, 2 @275, 2@ 275 (I used a heavier band for the doubles)

Sled push DNF

-This was a frustrating day. As I started to get warmed up I saw someone didn't stack the jerk blocks correctly and broke them so I spent an hour fixing them which ate into training time. 
For the FS I had some knee pain and rolled it out and it felt better but I skipped them. I was actually distracted buy pain on the top of my hand when  I squeeze with my thumb. It's very specific and there is a lot of weakness. I even had trouble turning a door knob. 


Nov-18
30 UB Thrusters @ 95#
500m Row @ 100% effort
Rest 12min
x3 

I ended up having to test out a workout for a competition I coordinate. It actually fit in fairly well with what I missed yesterday and some other stuff I have been doing. Here is what it ended up looking like for my portion.

60 yd light sled sprint into 120 yd run,  rest until 5:00 then 15-12-9 Thrusters 95lbs, BF burpees. Then 3- 20yd heavy sled pushes each with about 1:15 rest between.
I didn't get the sled pushes in yesterday but at least I got some volume in today.

I decided to try FS today after spending some time rolling out the quads. It went better.

3@325, 3@335, 2@355. I made a bigger jump than I should have but its too much fun to not shoot for a PR.
I took about 15 minutes then did the workout that was actually programmed today.

I obviously wasn't as fresh as I probably should have been for something this intense but I was consistent.

This was horrible

Rd 1 2:47
Rd 2 2:46
Rd 3 2:48

My row got slower (avg 1:39 rd 1 to 1:43 rd 3) but my Thrusters and transitions were faster.


I= 9 - It took a lot for me to keep pulling hard on the rower
C= 9- I had to focus rd 2 and 3 on keeping pace with bot movements
E= 9 - I had to not look at the monitor and just focus on keeping my pull consistent on the row. I hurt pretty bad after.

Nov 12-15

Nov-12

A. Push Jerk Recoveries - 5 x 1; rest 2min (325 across)

B. Bnk Split Jerk - 4 x 1.1.1; rest 10sec b/t singles + 2min b/t sets (build)

C1. Muscle-up - 4 x 5-6 UB reps; rest 30sec

C2. BB OH Walking Lunge - 4 x 16 steps; rest 90sec (135-155#)

D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

Results:

A. I was at our smaller gym. We only have squat racks so I subbed a hs jerk off the rack. 
I got to 305 then made a jump to 325 which I missed several times. I feel like I can't get a good drive from the front rack. I dip and come up without much power. It feels decent off the back. I'll get a video next time.

B. Iv'e never done these for multiple reps off the back. I was unsure of what weight I should be doing. Had some issues locking out. 

C1. 6-6-6-5. 
C2. 2 sets @135, 2@155.  These were really hard. I was really wobbly the last reps of every set. I was breathing like I ha just finished Fran at the end of each. 
D. :60- :60-:55-:50. The OH walking lunge really taxed me. These were harder than usual.

Nov-13

For time:

30 BF Burpees

20 CTB Pull-ups

10 Overhead Squats @ 135#

Rest 3min

x4 @85-90% effort

Results: 
3:21-3:22-3:15-3:23

+

Run - 3 x 800m @ 85% effort; rest-walk 3min b/t 
I planned to go to a track at night but my wife has strep and called me home to take care of the rug rats. 

Nov. 14 - I cheated on rest day and did King Kong. 2:57, 5 dudes from my gym beat my old time from 2 years ago so I had to set them straight. 

Nov. 15 - We ended up doing a partner version of the ECC. We just doubled the reps and rested as needed. It was moderately hard. It took us 24:00. 

November 9- 11

I ended up skipping the ECC qualifier. Doesn't look like we will be able to go unless Kill Cliff decides to send us. 

November 9
I ended up doing a partner workout with Kyle after I got back.

200 Dus
100 cal row
75 sto 95lbs
100 dl 145lbs
75 pull-ups
100 fs 145
75 situps
200 dus

20:19

I wasn't up for doing a qualifier after a long car ride.

Nov-10

45-60min AMRAP (NOT max effort, just keep moving)

400m Run @ moderate aerobic effort 

15 GHD Back Extensions

12 TTB

9 Wall-walks (hold perfect body-line for 2sec @ top of each)

500m Row @ moderate aerobic effort

20m 1arm Bottoms Up KB Carry ea hand (26-35#)

20m 1arm Farmers Carry ea hand (heaviest DB/KB you have)

20m VERY HEAVY slow-grinding Sled Drag

2min AD @ moderate aerobic effort

20 Hollow-rocks

20 Arch Body-rocks

20ft UB HS Walk

+

Mobility - 20min

Results

*subbed 30 burpees for the 400m run which took a little longer than a typical 400m run

I probably went to hard on this. At some point around 40 minutes it turned into a real met con and I was trying to keep pace. Sled pushes were really hard. 

I=7 It got harder than it should have

C=6 Just lept moving

E=8 Last 1.5 rds I was fairly tired. 

I did almost 5 rds in 60:00 

Nov-11

A. Power Clean - build to 1RM; rest as needed

+

15-12-9

Power Clean @ 115#

Burpee

Rest 10min

x3

*compare to Oct-7

Results

A. 285- Power clean didn't feel great. I have been tired probably due to travel, the hour long workout the day before and not seeing the Sun for two weeks.

B. I actually did this several hours after my power clean just due to how I was feeling. I came back not feeling any better but just kind of went for it. Overall it felt a lot better and I didn't feel like I was going to die after.

Oct 27 scores/ Nov 11 scores

RD1 3:05 / 2:48

RD2 3:07/ 2:49

RD3 3:09/ 2:51 

I= 8 First rd was Ok, Last 2 were hard

C= 9 I approached it differently than last time. I pretty much did sloppy cleans not contacting the body to make them faster. Burpees felt better.

E=9 Had to push it pretty hard on rd 2 and 3