Nov.26/27

Nov.26
AM
A. Squat snatch; build to a tough single
i went to 245 and felt pretty good This was about 100lb more than I've snatched in at least a month and it went up fairly easy on the first attempt.

B. Front squat; 5, 4, 3, 2, 1; rest 3 min
185/225/275/315/320
320 came up fairly easy. I've been worried and having anxiety about falling off but it doesn't seem like thats happened a whole lot.

C. Muscle ups; 3 on the min for 15 min
My Left shoulder was/is really bothering me but I have gotten sick of having all these excuses to make me not train so I scaled this down to 3 strict CTB pull-ups and 6 pushups

PM
A. Power clean; 2, 2, 1, 1; rest 3 min
I worked up to 315 for a single. This was really cool as it is technically more than I've ever done in a power and only 20lb off my squat clean PR. I stopped because class was starting but really felt like I had maybe 10 more lb.

B. Push jerk; 5, 4, 3, 2, 1; rest 2 min
+
15 min amrap:
15 power snatch 95#
15 burpees
The last two things, I didn't do partially because my shoulder has been bothering me going over head or fast movements/dips/etc.and partially because class was starting


Nov.27
Row 500m@85%
rest 2min 
x10
Went from 1:40-1:47 highest to lowest

30min Airdyne @65%





Pain report - My shoulder is giving me some trouble so I have been really letting it dictate what I do. Other than that, I'm feeling pretty good. Foot pain is almost gone and what I have is from jamming it last week. Soreness is minimal right now.

Sleep report - Sleep is starting to get back to normal. We went to my parents for thanksgiving so we got home late and didn't get to bed at a decent hour but other than that it hasn't been too bad.

Mentally I felt pretty good after yesterdays snatch, front squat, and power clean workouts. I'm still a little down about my shoulder, but like I said I'm over the pity party and am going to start 

11/23 & 11/24

11/23
Clean pulls 54321 rest 3min
I went 185,225, 275,315,335 which is my all time Clean PR. Thought it was a good weight to finish on.
+
TnG Deadlifts 10 UB on the min for 7min. @225
This wasn't as bad as I thought it would be after this long time off.
+
Airdyne 1min @85%
30sec at recovery pace
x25
This wasn't bad but I was looking up at about 30sec in wondering if I was almost done for most of the interval.

11/24
Weighted pullup clusters 3.3.3x5 20sec/3min
I went 40lb for all of these. The got a little difficult towards the end but all were super strict and not really any chin reaching.
+
Weighted ring dips 5 sets of 6-8reps rest 90 sec
all done at 40lb. These were a little tougher and bothered my shoulder which was already bothering me from dips the other day.
+
Bent over rows 5 sets of 6-8 reps rest 90 sec
I did 195 for all sets and 8 reps every time. The last 2 reps of the 4th and 5th sets were pretty tough.
+
10min AMRAP
3strict pullups
3strict hspu
22rounds
I paced this one well I think. I was never out of breathe and only broke the pull-ups on the last 90sec.



Pain report
My left shoulder is bothering me and my hamstrings and back are wrecked. This is probably more noticeable since I haven't been training and forgot what being in constant pain is like but the shoulder is a little more serious than me being an out of shape pussy.

Sleep report
I ran out of my sleep aids supplements about two weeks ago and it definitely affected my sleepy night night  beauty rest.  I finally got some more ZMA and melatonin yesterday so I think I should be better on that front moving forward.

****NEW SECTION****
Coach Questions (AKA: Ask Max)
I skipped the PM session today and while you know this is not normally me(especially when cleans or snatches are in it) I just am wrecked in my back and mores in my shoulder and didn't feel like I should/could take the extra punishment. Suggestions moving forward? Should I not take tomorrow off and do todays PM session? Should I skip it all together and take it slow? Should I go buy some tampons, put on my big girl panties and fight through the joint/muscle pain? Thanks :)

Twilight Zone

 I've been in a weird situation recently. Injury, then sick, then injury, then head out of it. excuse after excuse, most legit, some probably in my head. All of which, if they were given to me by a client of mine, I would have simply said "suck it up and remember why you are doing this.

 So I started back today after a week of no training and an honest month of poor training. Here is to hoping that I am on the road back.

Squat Snatch @135 every 15sec for 5 min.

Then I did a workout for an upcoming event to see what an average outcoem will be score wise.

7 rounds
5 Power snatch
5 Burpees

4:30


I'm just about pain free except for a silly jammed toe from last week

Sleep has been pretty crappy as far as time in bed. Going to have to improve that as I start training again.

Mentally I felt good today. I didn't do anything heavy and didn't go hard. I'm excited to get back in but I know I need to be slow and safe. I can't afford any more roadblocks.

10/20-24/13

AWOL

So I mentioned in my last post that my the ball of my foot was bothering me. It got worse. Actually to the point of not really being able to use it. Funny how you don't think about how you use your foot for you know....EVERYTHING until you can't. I took about a week off with just some little biking thrown in there. I started back a scaled version of training sunday. Still a little bummed that my foot isn't back to 100% yet but it's good to be back in the gym at least.

Oct.20

3 Muscleups EMOM 15

This was a challenge as I hadn't really done anything in a week but it was good. Hit them all unbroken, never really got worried about failing even with a couple ugly ones.

Airdyne

30sec @95-100%

3min rest(6min between round 4/5)

x8

This sucked WAAAYYY harder than I thought. It wasn't while I was on the bike so much as after I got off trying to recovery. Lots of buildup. I averaged about 17-20 cal each interval.

Oct. 22

5 Strict press @135 rest 10sec

AMRAP strict UB HSPU rest 20sec

20 Ringdips

rest 4min

x5

1.19/1:57(for all of the work)

2.7/1:50

3.6/2:16

4.4/1:58

5.3/2:19

The HSPU seemed so hard after the press. Pretty crappy numbers IMO but again, I'm just happy to be back at it.

Side planks AMSAP rest 1min between sides 

x4

R/L

1.1:34/1:39

2.1:31/1:32

3.1:14/1:23

4.1:22/1:31

I dropped on these almost everytime because of loss of feeling or tingling in my feet and/or hands. They sucked though.

Oct. 23

Weighted strict pull-up clusters 1.1.1x5(rest 20sec between reps and 3min between rounds)

80,100,120,120,120

I had coach Matt check my chin and they were all legit, but a couple of the last ones were super close.

Bent Over Rows 4x8

195,215,225,225

The 225 was getting pretty tough on the later reps. All pulled to sternum 

For time:

20cal airdyne

10 UB CTB pullups

9:14

I feel ok with this. It wasn't as bad as I thought it would be. Though I held back a bit on the bike to ensure I was able to recover for the pull-ups. I thought I would have more worries about not being able to go unbroken on them in the later rounds and end up standing around a while, but I had pretty much zero transition time and never felt worried about not making the reps. All were butterfly but the last 2-3 of the last round.

Pain report: My right foot, duh. My upper right side of my back is pretty achy. It may have been throwing the weighted vests on for the pull-ups. I've got rowing today, we will see how it goes.

Sleep report: The last two nights have been pretty awesome. Got in bed before 11 and felt good getting up around 7:30-8.

Mentally I'm an 8. I'm not letting the foot get me down. I'm just ready to start building some more momentum.

10/13/13

13.4

Today, I tackled another Open WOD and PR'd again. This training may just be paying off.

Power Clean - Build to a heavy single - 295

This was not suppose to be a max so I stopped here

Pushjerk 3RM - 275

I got a little overzealous and made too big of a jump (20lb) to 295. I got it once but couldn't get under to lock out the second one. Soooo I don't know what to think about this. On one hand this is more than I've ever push jerked before but on the other hand, with a split jerk PR of 365 I would think I should be able to do way more. I think it really just comes down to needing to practice the movement more.

13.4

3-6-9-12-15 etc.

CnJ 135

T2B

105 reps

This was a 7 rep PR from last time. I said I would get 110 the next time but didn't pull it out. However, I haven't really focused on toes to bar this cycle. I was able to go UB TnG through the 9 round and 7/5 on the 12. Last time I was able to get through 14 T2B(thinking I had done 15 before dropping) and this time I was only able to get sets of 5 on the 15 round. This was from my grip probably due to the extra CnJ's. Either way it gave me enough time to crank out the extra reps at the end. I still think I can get 110 fairly easily, I just need to attack the last CnJ's more aggressively so I can get back on the T2B.

Pain Report: So I don't know if it is broken or what, but the ball of my foot on the right and the three middle toes are really sore. I can't tell if it's swollen but it hurts to walk on it. I'll limp around today and see if it's better tomorrow. Other than that, my hamstring and quads are sore but I'm pretty good.

Sleep report: I went to bed a little late last night (Around midnight) but I got some good sleep so I'm feeling good today.

Mentally today I'm an 8. My foot has me a little concerned but I'm sure it will be fine. Making me thankfully for not being a gymnast......Pope ;)

10/12/13

More Testing.

I did a retest of the regionals WOD Wednesday and PR'd considerably. Today was an open tester.

15 Snatch singles 215-245

1. 215

2. 215

3. 220 miss

4. 220

5. 220

6. 225 miss

7. 225

8. 225 miss

9. 225 miss

10. 225

11. 225 miss

12. 225 miss

13. 215

14. 215 miss

15. 215 

This was a shit fest. I haven't snatched over 185 in like a month I think? All misses were in the front because I couldn't stay back and was loose. Nothing unexpected though. Heavy singles has not been my training focus at all and bottom line it's not going to get me to regionals. Also, while we are on the subject of excuses, my hamstrings are still rocked from several days ago. So I'm fine with this and you'll see why in a minute.

BackSquat 3RM

335lb. 

My right knee started bothering me a little bit so I stopped here. Truthfully I probably only had 245-50 in me today anyways. Again, hasn't been my focus at all so the numbers are down.

13.3 (Wallballs/DU's/MU's)

259 (8:10)

So this was a PR of 14 reps from last time. My effort was 85% on the WB, 90% on the DU's and 95+ on the MU's. My Karen time was 6:49 and I wasn't even smoked. Pretty excited about that. My DU's went 35,50,65,90 I think. Was trying not to redline here. I hit 5 MU's on the first set then a couple twos and to singles. I was trying hard not to fail because I knew what it would do to my head. The only rep I failed would have been the 20th one at the end as time ran out. I felt more smoked on the MU's than I thought I would be and I need to improve this still but I am happy with how far I've come in the last cycle. This score would have put me at 125th in my region. Nothing to turn heads but it's a bit of an improvement from my last standing at 1000th or something like that.

Pain report: My knee was acting up on the squat but probably just because I'm not used to being loaded to that extent right now. I'm pretty sure I have a bruise on my the ball of my foot. I dont know if it's from running or the box jumps or the double unders or what. It didn't really affect me in the WOD but it's annoying walking around. Again, my hamstrings are bout as tender as a tennessee christmas. 

Sleep report: I slept well last night. I'm still having to use some nasal spray at night though as I seem to only be clogging up when I'm horizontal.

Mentally I'm an 8.5 today. Whatever little negativity I had in my head about the snatch and squat (surprisingly not a lot) was made up for by the 13.3 score.

10/9/13 & 10/10/13

Hammys. Are. Spent.

Today, I had a huge Pr even with getting over this cold. I am starting to get really excited about training and feeling like maybe all this work might actually pay off in the end. That, and also I feel like my butt and hammys might explode of I use them anymore, but thats a good thing.

10/9/13

AM

21-15-9

Deadlift @315

Box Jump 30"

4:10

This was not only a 1:23 PR but it would have landed me a 5th place finish at regionals(and only 3 sec away from 3rd!). Considering I had to hock up a snot ball twice during it from all my mucus that's still breaking up I consider this a win. I did the first 21 deadlifts unbroken. I wasn't planning on this but they felt so good I kept going after my first 15 that I said I was going to break at. I went 8/7 on the second round and then 4/3/2 at the end. I wanted to only break up the last round into two sets but it just wasn't going to happen I was at the end of my capacity. The boxjumps were steady but I switched back between rebounding, and jump down, and step down. Really no rhyme or reason to it, I simply was doing what ever I could to continue AFAP.

PM

400m Run @85%

x10

1:38,1:34,1:36,1:38,1:37,1:38,1:37,1:38,1:37,1:31

I felt the need to pull back on these a little I knew my hamstrings were going to be rocked at the end and they were. This was probably more like 75% for me normally but it was an honest 90% at that moment just because of my fatigue from the morning and still getting over the cold. I'm guessing that's a  fair trade off. The last round I pushed a bit more just to see what it felt like. I'm glad I didn't because my hammys were right at the danger point. IMO

10/10/13

Today was a simple 20min Row @65%. I decided to go check out the early morning crew at Towne Lake. They were getting it hard like I figured. Good meeting some new faces. I stayed at about a 2:03 pace and ended up around 4800m. It really went by quick to be honest. maybe because it was 6am and I was still half asleep for the first half?

Pain report: No joint pain. A little upper back(going to get adjusted later) and my hamstrings are rocked(sorry for the redundancy). My glutes are sore but not nearly as back as I thought. They were almost to hte point of cramping after the DL/BJ wod yesterday.

Sleep report: Man it's so nice to be able to sleep normal again. I got off the zma and melatonin while I was sick because I didn't want to interfere with the decongestant I was taking but I'm back on it. The only thing I'm still doing is a little nasal spray at night to make sure I'm breathing ok at night because I still get a little stopped up when I lay down. I'm right there at almost 100%. Feeling good.

Mentally today I'm almost a 9. Good news that a friends new born is healthy and coming home soon(smoking a cigar with him when he gets back, don't tell anyone), a PR, feeling recovered, and the gym doing well means I'm just about all systems go for life in general. Plus my sons halloween costume I got for him is BAD ASS. I'll get a picture up later.