sun, dec 26th, 2010
TRAINING:
A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec
rest 4+ hours
Airdyne:
5 min warm up @ 50% effort
+
8 sets:
1 min @ 90% effort constant pace
1 min @ 50% recovery pace
+
5 min cool down @ 50% effort
(record avg cals/hr for 1 minute efforts @ 90%)
post loads, notes and avg cals for all 8x1 minute 90% sets to comments
Mon off, Tues double, Wed single, Thurs double, Friday off, Saturday single tester, Sunday double, Mon off..repeat
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38 comments:
Congratulations mate on a huge performance on the 300FY....bet ya lunch tasted pretty damn good after that dig.
Big shout out to Rory and AJ with that quality SQ/MU performance the other day also.
Just finished reading about an hour's worth of old posts from two years ago.
Thanks James, for all you're doing. This is a fun journey.
That's awesome mate. Congrats.
A 220, worked on keeping knees externally rotated
B 15 min tech work with ring hspu, first time trying those
C easy @ bodyweight
D1 last set tough
D2 last set tough, left psoas tightens up
ring HSPU were an eyeopener for me, much like the airdyne was and that is why i love this shit, constantly new stuff to learn and get good at.
WOW!
James,
Looking strong, you will be tough to beat at the garage games.
Worked up to snatch three singles at 205, felt off on the snatch today
A. 320
B. Complete, took a while, did not use straps for assistance
C. Complete
D1. scaled up to FLR on rings, with full turn out
D2. broke up the last set
yesterday's WOD
FS/PP/TH 95-125
broke chins in last 2 sets
TH @ 135-175 175 for last 8 reps
Christmas day workout part 1:
5 sets:
5 FS/5 PP/5 Thrusters - 95#/115/130/135/145
All sets CTB chin ups unbroken
+
1 Thruster every 30 sec for 10 min:
165(x3), 170(x4), 175(x6), 180(x4), 185(x2), 190(x1)
Part 2 in 6 hrs....
A. 275
B. complete with 20lb vest
C. complete
D1 did externally rotated
D2 complete
Merry Christmas everyone!
Yesterday's WOD
FS/PP/Th
1. 155, 20UB
2. 165, 20UB
3. 170 5,5,3 (10,5,3,2)
4. 155 5,5 + 5 (8,5,4,3)
5. 155 5,5 + 5 (8,4,4,4)
+
155x16, 165x2, 170x1, 185x1
Way over estimated my fitness and strength level today. This really started to hurt after round 1. I was expecting to get much higher on the weight, and not expecting to have to break the pull ups so often.
Did a tabata bike yesterday. Resting the rest of day.
A)200
B)done on parallettes
C,D1 and D2 all done as Rx
Part 2)
these numbers are estimated
1800/1790/1660/1620/1580/1550/1530/1500
our computer doesn't avg the cals/hour..just tells you what you are currently at.
26/m/145
Part 1
A: 190
B: subbed 10" depth HSPU(I tried ring HSPU and they just weren't happening)
C: UB
D1: UB
D2: UB
Part 2
Cals/ Cals/hr
1: 36/2160
2: 35/2100
3: 35/2100
4: 35/2100
5: 34/2040
6: 35/2100
7: 35/2100
8: 35/2100
My airdyne is from the 70s so I'm not sure if this is even cals. It keeps track of something but its not labeled. I just multipled the cals by 60 for the cals/hr I'm not sure if these # are accurate.
Tough to find time to get these in... hopefully I can tackle a few tomorrow:
Part 1:
A. Completed at 65% - 315# (Bar was too thick to hook, so i went up a bit)
B. Messy, but complete.
C. Complete (w/25#)
D1+D2 - Complete.
Bodyweight 8am 12/24 - 192#
Bodyweight 8pm 12/25 - 202.5# PR!!!
part II
comp doesnt give average but i was between 1500-1900 consistently, feeling MUCH stronger on the airdyne now.
From Dec 16th&17
KB Ladder: Completed in 7:30
Muscle Up/Ring Dip: 3:08
Calories of C2: 51
A1: 70kgx3/75kg x3/80kg x1
A2: All sets unbroken
A3: 24/20/19/17/15/13/12
B: 60sec x3/30sec x4
Running: Completed
A. 140 (focused on keeping knees out)
B. (goat #2) def. not up to rings yet :), found sweet working spot with ab mat and 10# bumpers (the skinny ones), kipping
C. complete
D1. feet on 2 35# plates UB (ouch)
D2. UB
-oh my abs...
Part 2
31
31
31
29
30
30
30
30
Workout from yesterday:
135 all five sets, subbed twelve strict pull ups not unbroken,
165 used
Part two completed max HR 175 run done around 130
Workout from yesterday:
135 all five sets, subbed twelve strict pull ups not unbroken,
165 used
Part two completed max HR 175 run done around 130
On my own programming to address a few weaknesses and rehab the knee, but C and D fit in well so I subbed them in...
A. Bulgarian split squat, 3 x 12/leg @ 30/hand, 3010; 2:00 rest between legs
+
C. complete
D1. complete, with hands turned out
D2. complete
29-25-28-25-26-25-26-27
tried to maintain 90% and hit 25 each time
oops, was signed in under rory's name
29-25-28-25-26-25-26-27
tried to maintain 90% and hit 25 each time
From yesterday (12/25/2010):
Changed things up because I was hurting from either the 500m row, the tequila, or both from the day before.
A) 3 scap movements @ 3010, 8 reps, 3 sets (20#)
B1) DB Split Squat @ 3010, 8 reps x 4 sets (35#,35#,40#,45#)
B2) 20 CTB Chinups (last set UB)
Snatch/Power Clean tech work
Today (12/26/2010):
Part 1:
A. 215#
B. Complete
C. Complete
D. Complete
Part 2 (avg. cal/hr):
1. 1718
2. 1720
3. 1749
4. 1710
5. 1635
6. 1652
7. 1604
8. 1717
Part 1
A 210# as rx'ed
B,C,D1,D2 as rx'ed UNB
part 2 on rower
1721
1545
1545
1468
1516
1545
1553
1578 cal/hr
Just watched the videos; congrats on the 300FY!!
Impressive feat and by the sounds you were making, you earned every bit of it.
Congrats! Huge accomplishment and helluva a way to head into the new year.
Part 1.
A. @ 90kg
B. Did these with bands (4 sets of 5reps for safety reasons. First time out. Look fwd to nailing these)
C. Last set broken
D. 1 set be then 3 sets with 6kg vest
A. 205#
B. RX'd
C. No GHD , tried to set up equipment to simulate a GHD ended up being more like harop curls
D1. rings 2.5"/feet at 12.5" UB
D2. UB
Nice work on the 300fy!
Tester:
12-9-6 sq. Clean/MU wod: 9:42...all MUs full ext. with turnout at bottom...
Part 2:
on rower
90% pace at 1:57m/500m
rds 6 & 7 were tough, 8 was steady
-don't have a good enough feel for 90% pace w/o looking at it, so couldn't get cal splits. Sorry about that. :( Or there's something about my rower I don't know yet...
Part 1:
A. 275
- Felt fine, easy throughout
B. Complete
- Wondering what "perfect reps" are. Feel like I'm crawling up the rope sometimes.
C. Complete
- Always difficult for me
D1. Complete
- Feet on box, rings about 6" lower.
D2. Complete
- No problem
Part 2:
Drive to craig's list woman's house to buy Airdyne. Find out Airdyne sold this morning. AJ rubs it in by sending vido on phone of he and Rory on Airdyne.
Going to do mountain climbers or burpees as a sub.
Congrats on 300FY! That is amazing.
Did a scaled version of todays training then a metcon with a buddy.
A. Complete @ 235#'s
B. 1-5-1 complete and surprisingly easy/fast (about 8 minutes).
C. 2 sets as rx'd
D. 2 sets decline sit ups rx'd
D2. 2 sets as rx'd
Then from mainsite:
5 rounds
500m row
135# thrusters 7 reps
15:03
Tomorrow going to hit the barbell complex from saturday with ring dips instead of pull ups then a wod with a buddy. My friend is opening up his own box by me (jan 8th), the first around here. So I've been doing the wods with him at the globo as well as the blog training. Really cool to finally have a work out buddy to compete with. Thanks again for everything James, and Happy holidays!
P.S. nice job rory making the scouting report on crossfitgames.com. You are a beast.
Been on vacation...playing a little catch up today.
Friday 12/24:
PC: 235
PC/BS=235/405=.58
Row: 1:25.6 (PR by 3s)
Watts/BW=557.3/208=2.68
Saturday 12/25
FS/PP/Thr.: 115/120/135/145/155
CTB: ub x 5
Called it before the thrusters...body and brain are both done.
In and out for vacation again the next week, back on 1/2. Nice work Coach!
Part 2.
Done on rower.
Screen ony erg at gome wasn't working so just rolled with the intensity.
5min easy
8sets: complete
5min z1
pwo: (lunch) turkey, spinach, tomato, onion, avocado, olive oil, balsamic vinegar, coconut water, black tea and revive bar..
@ SJ
If you set up the intervals on your rower, then after you are done you can hit rerow, find your workout and then hit the information button to review. Once in you can change the units to find watts, metres, cals/hr etc.
Hope that works for you,
Thanks Kent. :)
A: 3x100, 2x115, 2x117.5, 3x120, 2x125kg.
B: Scaled to 1-4 ladder. Normal HSPU. This was very much a strength devlpt type stimulus for me. Took around 25 minutes.
C: Subbed for Good Mornings with 20kg.
D1: All complete.
D2. Sub for 12 anchored sit ups AFAP.
all over the place on this WOD
A. 185
B. Couldn't even do one HSPU today?!?! do negs for deoth
C. completed
D1. not exactly sure what this was - but attempted what I thought. Not for 45 sec. Then just did some other ring work
D2. Completed
Part 2
I did this on a spinning bike, not the same, but didn't feeling like rowing, which is also not the same, but the best I could do!
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