Wednesday December 29th

0430
Wake-up work, not much intensity, constant movement and a light sweat
5 min airdyne
3 min clubbell
5min airdyne
3 min clubbell
5 min airdyne

0840 Mobility x 20 minutes

10:30 AM Main Training
5 Intervals
10 DB thruster (45lb)
25 DU
10 Burpee
150 row
-rest/walk 3min between rounds-
1:54, 1:51, 1:47, 1:51, 1:45
Goal was to keep output the same
It took me a round to warm-up, then found a good pace.
Still stiff from the Holiday travel and festivities.

Post WOD Work
12 Reverse hyper
rest 30sec
12 T-2-B
rest 30sec
5 sets

33: Saturday Dec 31, 2011 December 31st, 2011

0700
5 min on airdyne
:10 all out sprint, :40 spin
3 min clubbell
5 min on airdyne
:10 all out sprint, :40 spin
3 min clubbell
5 min on airdyne
:10 all out sprint, :40 spin

5 rounds not for time:
15 reverse hyper, 15 ghd situp

10:15 Training.
Tested Hammy, was VERY cautious.
Pulled slowly from the floor, did not try to explode on any of the thrusters.
This actually might have helped me pace the WOD as I was never gassed.
Splits were 1:00, 1:20, 1:12, final time 3:32
Oh the WOD was from the Sic Fit Winter Open:
*Complete three rounds for time of:*

*Three cycles of the bear complex (155#)*
*15 chin over the bar pull-ups*

HAPPY NEW YEAR!!!
So excited for 2012!

Tues December 28, 2011

Traveling for the Holidays is as tough on the body as a triple WOD day!!
Good to be back home.

0430: 20 minutes
70% effort, kept moving
1. 5 min Airdyne: 15sec at 80%, 45sec spin
2. 4 rounds 200m run, 14 OH walking lunge
3. 5 min Airdyne: 15sec at 80%, 45sec spin
4: Hollow Holds, 8 rounds of :15 on, :15 rest

0840: 20 minutes of mobility.

10:30 MAIN Training

1. AMRAP Tng Power sn at 135# every 90 sec x 5 rounds
Perfect form, no pauses
12,7,7,7,7
Stopped each set a bit short, didn’t want to get sloppy. Could have gutted out some more but shoulder and neck were cranky.

2. Clean Deadlift, take 3 sets to build to a heavy 3rm (NOT a MAX)
275, 345, 375 (HOOK Grip)
Could have pulled this for 5+

3. 7 rounds of 8 Ring Dip, 8 C-2-B chin-ups
6:04
Did 50 strict Ring dips on Sat so was a bit tight.
Paced this WOD out pretty good.
I am a solid 5 pounds heavy right now but still feel good with bodyweight movements.

Friday December 23, 2011

Trainng with my sister at Collar City CrossFit!!
(Troy, NY)
3 sets @ 95%:
5 TNG DL – 225#
10 ring dips
15 CTB chin ups
20 double unders
rest 2 min b/t sets
1:05, 1:03, 1:05

+
3 sets @ 95%:
Row 250 m in 48 sec
rest 3 min b/t sets
:48.6, :47.9, :48

+
3 sets:
15 unbroken burpees jump to 12″ above max reach
rest 1 min b/t sets
:39, :37, :33

A challenging yet refreshing session.

Wednesday December 21, 2011

Excellent, Excellent training day!!

0430: 75% work, kept moving for 20 min
:15 sprint on Airdyne, :45 Spin x 10
5 sets of ring pushups and OH walking lunge

0840: 20 minutes of mobility, feeling limber!

10:30 AM Main Training

A. 1 Snatch Deadlift, 1 power Sn, 1 Sq Sn, 1 OHS. Work heavy, 5 sets
135, 145, 150, 155, 160 (pretty sure I had 165+ in me)
TnG all reps!

B. Snatch Balance, work to a tough single
195 easy, 205 fail, did not push this as was insecure with a tired back and a cranky shoulder.

C. 5 Touch and Go (Tng) Hang Squat snatch every 90 sec x 4 sets.
Flat out killed this: 125, 130, 135, 140 (missed the 5th rep forward). Was tempted to try 145 but had done a lot on the day so called it. Felt really freakin fast on these.

Tuesday December 20th, 2011

0430: Nothing…and this is RARE for me. Wasn’t feeling it this morning, training has been great so won’t look into it.

0830: 15 minutes of mobility

10:30AM Main Training
Ladder (15-1 HSPU and 1-15 L-sit Pullup)
15 Hand Stand Pushups, 1 L-Sit Pullup, 13 HSPU, 3 L-sit, 11, 5, and so on……1 HSPU, 15 L-sit pullup. Time: 11:53

I did my best to start each pullup from active shoulder, an already established L-sit and get my chin fully over the plane of the bar. I have always found L-sit pullups to be awkward in a WOD for time; keep the movement biased toward strength or get a bit sloppy in the name of intensity? I tried to keep virtuosity…not easy under fatigue!

The HSPU were to an abmat with two big 45s next to it, a bit more ROM than standard.

“Therefore, since the world has still
Much good, but much less good than ill,
And while the sun and moon endure
Luck’s a chance, but trouble’s sure,
I’d face it as a wise man would,
And train for ill and not for good..”

Monday December 19th, 2011

0430
Tempo intervals/active recovery work x 22 minutes
Air Dyne, reverse hyper, strict pullups

0830
20 minutes of mobility
Worked on opening the hips for the 1 mile run and stretching the heel cords.

1030 MAIN WOD
1 Mile Loop in 6:28 A 4 second PR!!
Psyched about this!! Mainly because I’m not in top running shape and still recovering from a nasty cold/cough/congestion. Have only been running once a week for the last 3 weeks. Big difference today was that I really WANTED IT!! I came out way too fast on purpose, my goal was to crush the first 1000m and hang on for dear life…Mission accomplished. My last 3-400m was pretty slow, there was no sprint to the finish. Legs were as CRUSHED as my lungs.

POST WOD: Did some random movements and mobility for 20 minutes to loosen up.

Saturday December 17th, 2011

WOD 1: Build to a heavy single in the clean grip deadlift.
410 with a hook grip

I had another attempt in me but was happy with 410.
Reason 1: it was first thing in the morning upon waking up. When I hit around 42yrs old I realized I could no longer wake-up and hit max effort lifts, it simply takes me too long to warm-up, so didn’t want to push to 430-435.
Reason 2: I knew I had a 60 min max meter effort on the erg to do and athletes would be walking in the door in 60 minutes for our first class of the day.

WOD 2: 60 minutes max meters row.
Miserable!
I’m not much of a rower and had no idea what to do with 60 minutes on it.
I tried a slower stroke rate of 22/min but it got boring so moved to 25-26.
The worst part? I wrote down my results somewhere and have yet to find them!!!
I’m pretty positive I averaged 2:09.7 per 500m, that calculates to 13,878m at a bdwt of 170lbnot too impressive. I’d give myself a C for effort.
I kept form and never gave up. I pushed through the discomfort in my hips, back and arms.
However in the end I wasn’t winded simply stiff and tired.
I thought a good goal would be to hold at 2:00/500m that faded quickly and it became apparent that under 2:10/500m was the inspiration to keep moving.
5 hours later and I’m pretty tired and achy.

10:00 WOD 3: Competition Club
I had to skip this today, back and hips were way too fatigued and mental state was not ready to push again.
Bummer cause it was a great WOD and the energy was AMAZING!!
Smart move on my part though to pass.
5 Muscle-up
5 Clean and jerk 145/95
50 DU
4 Muscle-up
4 Clean and jerk 165/105
40 DU
3 Muscle-up
3 Clean and jerk 185/115
30 DU
2 Muscle-up
2 Clean and jerk 205/125
20 DU
1 Muscle-up
1 Clean and jerk 225/135
10 DU

The CFOT competitors Killed this WOD, very proud of them.

December 16th, 2011

0430 wake-up training
Airdyne :15 at 100%, :45 off x 10

0840 Mobility work x 20minutes

10:30 AM Main training

3 Sets for total time/set
10 Power Snatch at 115#
15 Burpees
350m Row
rest 3min
2:16, 2:32, 2:42
I hit this with Murphy who is a beast on snatches and the erg. He pushed me on those and knew I had to crush burpees.
I felt great going in.
First interval was smooth but “Karen Quads” kicked in after the row.
I could feel every fiber in my quads and felt like I could give Tom Platz a run for his money in a pose down.
;-)
3rd interval: burpee got sloppy and row was UGLY, last few meters i tried to pull mostly with my torso cause legs were shot.
Gave all I had.

11:30 Post WOD work
4 sets
15 unbroken T2B, rest :30
20 OH plate lunge, rest :30