8/13/13

Today I felt worse after the WOD than any other time in my life that I can remember. I laid on the ground for at least 35 minutes before being able to get up without the threat of throwing up or passing out. This is good though. I needed this.


13.5 Open WOD
4Min AMRAP 15 Thusters@100 15 CTB pullups
If you make 3 rounds in 4min you get a 4min extension and so on and so on.

I got 123 reps or 4 rounds and 3 thrusters
I knew I had to get at least a 1:15 split on the first 3 rounds to make the cap. I got the first round done at 50 sec. (all butterfly pull-ups) then started the second round at 1min. I got done with the second round at 2:08(I think 10 butterfly then 5 regular kipping). I started the last at 2:20. I had to break up the thrusters up into 5's and all my CTB's were regular. The last ten were all singles with no rest. I did this on purpose to try and save a little bit for the next round. I finished at 3:56. That when the shit fest started. I did sets of 5 on the thrusters again and all singles on the chest to bars with lots of rest. Finally ending with 3 thrusters as the clock ran out. This is no where near impressive and much improvement needs to be made. I need to be in the 150's I think. HOWEVER, thrusters have always been my weakest link so getting this score (put me around 190 in my region) was a victory considering I'm just starting from scratch pretty much and only in the testing phase. I'm really looking forward to seeing my next shot at this not only for the better score but hopefully recovering better and not feeling so horrible. I do also know that my entire back being wrecked from the deadlifts had a large part in my post WOD near death experience.


Pain report

All pain has been reduced to pretty much regular soreness. I don't feel any real pulls or scary joint/tendon issues anymore so that's good BUT I am completely wreck from head to toe right now. I'm actually looking FORWARD to a 60min row tomorrow. God, didn't think I'd ever say that.

Today is maybe a 7 just for mental reasons though. Anxiety, poor sleep last night, and all that, glad it's over. NEXT!

8/11/2013

 I continue to improve as my body slowly adapts. Another PR and a good time on a regionals WOD was a plus for me today. BUT I screwed up on the incline bench and I didn't have enough time to do the second WOD today. This however was fine because my back is destroyed and I'm reeeaaalllly trying not to push it past my limit during the testing phase.

Deadlift 1RM - 515lb.
This was a 10lb PR. I stopped after this because I started to loose neutral spine. First time I've gone max on Deadlift in over 7 months.

Bench 1RM - 305lb.
This was suppose to be an incline max but I forgot while doing it and by the time I remembered, I was already at close to a max and I lost my spot so this will have to do. This is 10lb. below my all time PR. The GOOD news is 305 went up pretty darn easy, I think I would have had a PR in me on that too if time permitted and I had a spotter. (We were starting a coaches meeting)

21-15-9 Deadlift @315lb and Boxjumps 30" - 5:33
I was surprised by this score. I almost didn't even do it because I had been at the gym all day, hadn't eaten since breakfast (it was 4pm) and was thinking I was spent. Glad I did. I knew two things going in:

1. I had to get sub 7min to even hang at the regional level
2. I did NOT want to rebound off the floor for the BJ's, but step down after each one. This is because the combination of these movements down right scares the shit out of me and my heel cords.

I broke the Deadlifts up 15/6, 8/7, 3/3/3. I never stopped on the BoxJumps just took them slow and steady from the get go. If I want to be top of the pack on this I need to shave a minute off of my time meaning I would have to do the last round 5/4 and speed up the box jumps possibly rebound....ouch.


Pain Report

I don't feel too bad anywhere else but my lower back right now and that is just because it is so wrecked from the DL's. We will see how I feel when I wake up tomorrow. I need to do the Fran Open WOD but Monday is suppose to be an off day.

Overall feeling
Today I'm still around an 8 from yesterday. A little beat up and I didn't get enough food in me through mid day but over all things are moving up and to the right as they say.

8/10/2013 Redemption

It's been sobering having to deal with this joint pain and what I consider poor scores. Today I waited to train and went to see some of my amazing athletes compete in the World Wide Wod. It's always inspiring to watch people at all levels compete and many of our family today tried it out for their first time!! It both got me fired up to train and exhausted all at the same time. By the end of the Competition I was sweating, tired, and horse from yelling and then thought, crap I still have to workout haha. I felt tired the whole time, but I still managed to pull out two PR's even if one was realllly ugly. This is a bit of a milestone because it's the first lifting PR since starting crossfit again. I came out of today feeling great and ready to attack the next one.

Find 1RM in Power Clean - 305
My previous best was only 300. Now I must admit this was by far the ugliest clean I ever made(uglier than alot of ones I've missed actually) and it was just baaarrreelllly above parallel. But I'll still take it.

8Min AMRAP of Power Cleans @ 90% of days 1RM - 21 @270
Because I didn't have 1lb plates and my clean was so ugly I rounded down. I went in thinking 24 was doable and it should be soon but I was honestly just more focused not missing any since I had two misses on the Snatch WOD last week. I started and stayed with singles and I made everyone. I think I need to be at one every 15 seconds for this one.

Lactate Tester
3rd. of 25 KBS @2pd and 25 Burpees - 7:08
This was a big deal for me. First off I beat Dr. Eric in this(we did it at our gym this past wed) and this is his kind of workout. Secondly it was a 61second PR from my previous time which was before I started lifting. This tells me I'm not only stronger than when I started my journey but I'm performing better in a domain I've always considered to be a weakness. I think this time puts me high up with the big dawgs. Super happy.

My strategy was to go unbroken on the KBS and keep a non redline pace for the first two rounds of burpees to have me at a 2:30 split then blow out the last burpees. It worked, I had enough in the tank to shave off almost 30 seconds in the last round.

Pain report

Shoulders are feeling better but I'm still nagging in certain positions. I need to continue to take it easy on them.

Hip is better after a brutal 30min battle with Coach Matt (AKA My pain management specialist) on the massage table yesterday.

Low back started to tighten up on the last round of KBS but isn't as bad as I thought it would be. We will see how I feel in the morning.


I went into today with feeling at about a 3 and ended at about an 8.5 so I can't complain about that.

Last Burpee. Cool shot.

BONUS!!!! After looking for one for about 10 months at places around here, I saw that Max programmed a 10 Min Max Calories on the Airdyne Workout for me for testing and I randomly drove down to a local used exercise store and found an Airdyne with a working monitor. I've probably gone in there 15 times since I moved here and nothing. It's almost like the stars of lactic acid and performance are lining up. Bring on the pain.

Check out this badboy.

8/8/13

I am one day behind per coach Max. I tweaked my shoulder pretty bad somewhere along the way with the musclesups and hspu's. I was pretty scared the other day and it still is sharp in some positions so I came in slow today, I didn't think the press 1RM would bother me then when I did a couple strict pullups I was fine for the weighted 1RM. After that I went ahead and did the rest of training. It was all pain free.....well as much as testing can be ;)

Press 1RM - 215
This is 10lb below my all time PR so I'm fairly happy with this. I got 220 to my forehead but no further.

Weighted strict pullup - 125
This was over hand grip outside shoulder and no kip at all. A bit of a neck stretch. I actually got 130 to the bar but no repped myself. Too much stretch and it wasnt "COVP"

20 sets of 5 UB CTB pullups - 8:58
I have butterfly CTB but stuck to regular kipping for about 16 of the 20 sets. PArtially because of my shoulder b more so because I felt like I would burn out faster with the butterfly.

21-15-9 Toes to Bar/Ringdips - 2:52
I thought I would be able to do these all unbroken because I'm really good at fast kipping ringdips. I hit the 21 and 15 round no problem but I only got 3 toes to bar on the last round before having to break, then surprisingly I had t break ring dips too. I'm still pretty happy with time. Next time I'm thinking closer to 2min flat with no breaks. BTW Angle is bad on the video, but the Ringdips are legit on lockout.


Pain Report -

Shoulders r/l Both are feeling good right now but I'm still sweating while writting this, we will see how they are tomorrow morning.

Hip r Pain is minimal. This is why I wanted to train today even though my shoulders were rough. I tend to feel better if I keep moving. Days off are lazy pain filled depression rides.

Legs are destroyed from the 50 Squats. This isn't joint pain though, it's the muscular kind I've grown to love over the years. Goodstuff

Today was a 7. Still no nap but I rested enough yesterday. Pain is a bit better. Also,I don't feel like a fat slob for laying around eating doughnuts like I did yesterday.


I failed on the press filming, didn't start until 220 which was my first miss.

125# weighted pullup

21-15-9 T2B/Ringdips

8/6/13

Training:

Snatch 15 min to find a 1RM - 250
This is a little over 90% of my PR but going with the same trend of adapting to the new training, I missed 245 several times last week so a move in the right direction.

20 Snatches @77% of days 1RM - 9:16@193lb.
I really went slow on this because of my shoulder and the worries of missing. I still missed twice but the shoulder felt fine. I stayed with singles even though I feel like I could have gone TnG for 3-5 reps. I was honestly thinking about all the squats I would have to do after even though I was trying not to.

50 Backsquats @ 265 - 7:57
This was rough. I'd this before with 235 in somewhere around 5:30, so I'm fairly happy with this time. I feel like I need to be sub 6 on this though. The good news is my legs felt like the cement columns that hold up overpasses after this. Too bad they still look skinny...

Pain Report

Right shoulder is rough. Feels close to when I tore my labrum a couple years back but deeper.

Right side Hip is worse today. Not constant pain but the squats definitely irritated it.

Low Back. I should have dumped the 50th rep on back squats because I was loosing neutral spine but I'll be damned if I was going to have to pick up that damn barbell for one freaking rep. Plus I really wanted sub 8 ;)


I may take it a little easier tomorrow as my shoulder has me a bit worried. Good day in training today. Out side of my comfort zone but I think I did what I needed to do. I really think I will destroy these times at the next testing.

Overall feeling today is a 6.
3 points off for pain and one for not getting in a nap. I'll change that last point tomorrow.

8/4/2013

"What you plant now, you harvest later."

AM Session

HBBSquat 1RM - 385lb.

This is technically 20lb under my PR HOWEVER that was when I was only lifting. I tried to max out on this last week to see how much it went down with all this volume of other stuff and I only got 365lb. so this is a good sign to me that my body is adapting to the new training. I hope to be back in the 400's soon.

30 Muscle-ups for time - 6:50
I was not happy with this at all. I failed about 6 attempts. I started regular grip for 6, then back up for another 6 and failed the last one when the straps came loose and got tangled up in my arm. After this it was a struggle. I know it's not an excuse but having those straps flying all over the place is a pain. I went to false grip after that and doubles then to single at 15. I was hoping for at least sub 5min. need to game the rest better. Once I burnt out it got ugly. Next time. Filming was also a big failure on this. It cut off 90 seconds in. Kept going.

100 HSPU's for time (first 50 Strict) - 3:29 for 50 12:57 total
I waited about 20 min after MU's and the first 50 kind of redeemed me. I fell apart quick after that though. I feel like I paced it pretty well, I was just honestly smoked after the MU's and had no shoulder/tricep capacity left.

Fresh, I believe sub 10 is possible.

PM Session

21-15-9

Burpees

CTB Pullups 

I had anxiety about this one but it went well. I kept about an 80% pace on the 21 burpees then hit all Butterfly CTB unbroken, then back to 80% on the 15 burpees. I hit 10 Butterfly unbroken then the other 5 of the round were regular CTB. I had alot more gas in the tank so I floored it on the last 9 burpees but only got 3 Butterfly CTB before dropping off, then I did two kipping and then did singles but with no rest for the last 4. If I were to do it again I would have upped the burpees just a little. I tried to video this one and it was a complete failure. the camera stopped at 3 seconds in...FML I did have Coach Tim AKA ROM nazi watching me and he said they were legit.

Pain Report:

Scale of 1-10. 1 Being a million bucks and 10 Being needing amputation 

Hip right side: 4

Thoracic spine: 6

Left Shoulder Ant Labrum area: 4

Low Back: 6

Over all I would give today a 7 for training (1 being the worst and 10 being the best) I'm wore out/beat up but energy wise I'm great. I feel like a day off will be all I need to recover and hit it hard tuesday.

HBBS @385

100 HSPU for time. Had to break it into two videos but I don't think we missed any reps.

Day One 8/3/2013

 Saturday was the First day of my 3 week testing phase.

3k for time w/HR monitor

13.4 Open WOD
7Min Ascending ladder of CnJ@135 and T2B
3-6-9-12-15 etc.


I actually had ran the same distance with Coach Tim the day before so we decided to put that one off until later.

98 Reps
For the Ladder I went TnG on the first two rounds on CnJ, then split TnG 5/4 on the 9 round and 4 sets of 3 on 12. for 15 I started with TnG 3 and went to drops with pretty much no rest. I went unbroken on the T2B for the first 4 rounds and only came off the bar on my set of 15 because I thought I was done but my counter told me I had one left. We both also messed up the CnJ count on the set of 15 so I was one shy. My score would have put me 220 in my region but that's not what I felt good about. It was how much I held back. I was really wanting to pace myself and not redline this one. I actually paced a bit too much. I was able to go TnG on the last 4 reps of my 18 set of CnJ before the clock went out. I feel like I could have had another 10 reps easy if I would have known where my 95% pace was and hadn't stopped three times to ask where I was. This messed with my head.
 This made me feel great as that score would bring me up to 24th in the region. Next time I hit this my goal will be 110 with more TnG's and less singles, also no missed counting.

Here's a Picture of Donovan OHS Squatting a Lamb and Winning our gyms pic contest. Enjoy.