Oct 31, 2017

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After a slight back tweak, I had to back off the Comptrain program and just use a little movement and stretching to get healthy again

Foam rolling and stretching

20 situps

20 vups

200 flutter

 

then

1 minute Bike

5 Spiderman + reach

5 Inch worm

1 min row

10 Spiderman + reach

10 Inch Worm

 

then

2 man team, leap frog format

10 Assault Bike Calories

10 Row Calories

10 Burpees

AMRAP 15 minutes

 

Feeling good after this and 10 minutes in the ice.  Back to regular training tomorrow

Oct 29, 30, 2017

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Sunday afternoon

Despite not wanting to get out in the cooler temperatures to do a track workout, I did it anyway.  This one turned out to be pretty short and easy

Run 100 Meter for 00:00:18

Rest for 00:01:00

Run 100 Meter for 00:00:17

Rest for 00:01:00

Run 100 Meter for 00:00:18

Rest for 00:01:00

1

Run 150 Meter for 00:00:26

Rest for 00:01:30

Run 150 Meter for 00:00:26

Rest for 00:01:30

Run 150 Meter for 00:00:26

Rest for 00:01:30

2

Run 200 Meter for 00:00:36

Rest for 00:02:00

Run 200 Meter for 00:00:35

Rest for 00:02:00

Run 200 Meter for 00:00:35

Finished

I was able to comfortably hit all the times and come in under most of them

Monday

Back to the job of training to get better at all things CrossFit in hopes of having a good Open performance this year.  The Comptrain Masters program by Ben Bergeron had us testing our Muscle Ups followed by a conditioning workout today

Good warm up leading up to the work

2:00 AMRAP Ring MU

1:00 Rest

1:00 AMRAP Ring MU

:30 rest

:30 AMRAP Ring MU

I did not do well on this and it is obvious that I have been neglecting the muscle up.  I scored a total of 14.  I should be able to get over 30 in this type of workout.  There is a lot of work to be done but I expect that with some focus on this movement, I will see quick improvement.

Then, we moved to this one:

"POWER DOWN"

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (115/80)
12/9 Calorie Row, 12 Power Snatches (115/80)
9/7 Calorie Row, 9 Power Snatches (115/80)

Rest 5:00

“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (115/80)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (115/80)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (115/80)

 

Good times this morning as it was really the first day of winter-like conditions.  Temp was 34 and it felt pretty cool. 

Oct 27, 2017

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While looking through my Instagram feed, I came across Pat Sherwood's post of the Linchpin CrossFit Test 1.  It looked interesting so I put it in and made sure that Trevor was going to be here as well. 

I have a love/mostly hate relationship with the signature CrossFit workout Fran.  If you dont know the workout, it is a simple, deceptively difficult but short workout that looks like this:

Fran

21-15-9

Thruster @ 95 lbs

Pullup

This is often the first workout that introduces people to CrossFit and it has humbled more people than any other.  How hard could it be?  It looks pretty easy...right?  Actually, it is pretty easy but the idea is to do it as fast as possible.  Upon first try, athletes often come in around 10 minutes.  The elite can do it at or under 2 minutes.  When you pour on the intensity, this workout becomes one of the hardest things imaginable and takes anyone and everyone to a very dark place.  It exposes weakness immediately, it is easy to judge correct movement (your hip must be below your knee on every thruster, then complete lockout with head through the top, full lock out on bottom of the pullup and chin over the bar).  Athletes must show passable form for all reps, which means for those unfamiliar with these movements, you may have to do 35 thrusters to get 21 that count.

While 95 lbs is not that heavy for me, 45 reps as fast as possible makes it heavy.  Thrusters are a favorite for the ability to simply develop strength and conditioning, but also one of my least favorite in terms of comfortability.  They are not comfortable for me...at all.  They are, in fact, a weakness.

The Linchpin Test 1 workout looks like this:

Run 400

Fran @ 75 lbs

Run 400

Fran @ 75 lbs

Run 400

For time

This was attractive to me because of the reduced weight and the addition of the running.  So I put it in the rotation and we gave it a shot. 

Because of the Comptrain Masters workouts that I have been following, I have learned or paid more attention to pacing through all workouts.  Ben Bergeron does a fantastic job of discussing pacing in his descriptions.  I have listened and tried to keep a more even pace through workouts paying attention to the areas where I am most likely to be able to reduce time rather than just going 100% at first and dying off in the later rounds.

On this one, I decided that the run was probably the area that I could make or lose the most time.  In order to do well on the runs, I would need to pace the Fran sections.  On the first run, I went pretty fast but not so fast that I was really winded upon return to the bar.  I broke the work as follows:

Thruster- 11/10

Pullup-11/10

Thruster-10/5

Pullup-15

Thruster- 5/4

Pullup- 9

Then I was able to run straight away from the bar and continue on the 400. 

2nd Fran

Thruster- 11/10

Pullup- 11/10

Thruster- 10/5

Pullup- 15

Thruster-9

Pullup- 9

I felt good and took off straight to the 400 with no walking. 

My finish time was 15:29 and I was happy with it.  It was hard for me to believe that more rest and more breaks actually made me go faster through this whole workout.  This is a big lesson for me to not only learn, but learn through experience.  More rest=better performance.  Wow.

There are 12 of these Linchpin tests and some are light and fast like this one and others are heavy and would challenge my ability to do the workout at all.  I would like to try all 12 eventually.

Let me know if you tried this one and what you thought

Oct 26, 2017

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I have been filming Saltwater Experience for the last 12 days.  So glad to be back in the garage now.

Today we celebrated Wade's big 5-0 birthday with this one

After a good warm up

"KELEN HELLY"

For Time:
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

then

MIDLINE

For Time:
40 Double-Unders, 25 GHD Sit-Ups
40 Double-Unders, 20 GHD Sit-Ups
40 Double-Unders, 15 GHD Sit-Ups
40 Double-Unders, 10 GHD Sit-Ups
40 Double-Unders, 5 GHD Sit-Ups

While on the trip, I hit multiple decks of cards and worked on my hand walking a bunch.  I also was able to stay on schedule with the Hinshaw program that we have been doing.  I didnt have a track, but the Metron app was good enough to run down US1 and get close to the right  distance and pacing.

Oct 14, 2017

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We had a super special guest this morning!  Sophie was back in town and came to visit Gus and get alot of good petting from all of us.  Oh yea...she brought Mike Drew with her.

It was so great to see Mike and Sophie after a few months of being away.  We definitely miss both of them very much. 

The workout started with a nice easy warm up of some foam rolling and smashing of various sore parts.  We moved into a :30 single under jump rope/15 cal on rower/Spiderman + reach and went through this x3 with adding inchworms and walkouts.

Then we did a warm up with an empty barbell before hitting this:

2 pause deadlift (just below knee and then just below hip for 2 seconds) + 2 power cleans.  We gradually brought the weight up to about 70% of 1 RM Clean and Jerk.  X7 rounds on the 2:00

 

Then, the workout started with this cool format:

ON THE 20:00... "FLAT TIRE"

On the Minute x 12 (4 Rounds):
Minute 1 – 10 Deadlifts (245/165)
Minute 2 – 18 GHD Sit-Ups
Minute 3 – Max Calorie Assault Bike

Any time remaining after the deadlifts and sit-ups is rest, whereas the full minute on the bike can be used to accumulating calories. Score is total calories across all four rounds. There is no break between rounds. Minute 4 returns back to the 10 deadlifts.

I scored 68 reps.  Looking at others results, I see someone with a 103 which is incredibly impressive.  68 was upper mid pack on this leaderboard I was looking at.  Still so much work to do.

Mike and I went to the track and hit the Hinshaw workout after.

Run 400 @ 1:37 x 5 with a 100m rest in between.

Oct 13, 2017

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Happy 50th Birthday Alan!

We did his requested birthday workout and Jake threw on a vest as well for his birthday.

There were doughnuts!

Jelly Legs

on one end of the driveway, do your burpees, on the other end of the driveway do your squats.  Approx 50 m

20 burpees/1 Squat

19/2, 18/3, 17/4, 16/5, 15/6....1/20

This turns out to be 210 burpees and squats.  Great travel workout if you are looking for something that requires no equipment and very little space.

Oct 12, 2017

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After a good and very thorough warmup, we hit this nice one:

"FREEDOM SAUCE"

“Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row

Single score today to the whiteboard – total calories across all four rounds.

 

I scored 86 calories which seems to be decent.  I moved quickly on the burpees but lost some time on the OHS and I guess I could pull alot harder on the rower.  Some guys were getting over 100 calories on this one.

 

Oct 11, 2017

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Running work on the track today

Run 500 Meter for 00:01:57

Run 500 Meter

Run 400 Meter for 00:01:39

Run 400 Meter for 00:02:11

Run 300 Meter for 00:01:13

Run 300 Meter for 00:02:50

Run 200 Meter for 00:00:46

Run 200 Meter for 00:01:08

Run 100 Meter for 00:00:20

Run 100 Meter for 00:00:33

1

Rest for 00:05:00

Run 500 Meter for 00:01:56

Run 500 Meter for 00:03:06

Run 400 Meter for 00:01:36

Run 400 Meter for 00:02:31

Run 300 Meter for 00:01:11

Run 300 Meter for 00:01:53

Run 200 Meter for 00:00:43

Run 200 Meter for 00:01:22

Run 100 Meter for 00:00:21

Run 100 Meter for 00:00:44

2

Finished

Oct 10, 2017

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Good warm up with mobility, foam rolling and some band distraction leading into

200m light jog

200 m light row or 10 cal Assault bike

5 Superman + Reach/side

x 3

then

Barbell warm up and then warm up the power clean in preparation for

Warpath

800 m Run

6 rounds The Chief

400 m Run

4 rounds The Chief

200 m Run

2 rounds The Chief

For time

then

Finisher

Accumulate 2:30 of Lsit

 

Great workout today.  I came in at 13:33.

It was great to have Patrick back and hear about his Selection experience.  He was still moving a little slower than normal but looked great and had a great attitude about the entire experience.

Lee Connell back as well.

Oct 5-8, 2017

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Oct 5

After a long warm up we hit this

50 Assault Bike Calories

100 Double Unders

Sandbag Run, 50 lbs, 800 m

100 Double Unders

50 Assault Bike Calories

 

Oct 6

Another long warm up, OHS and Snatch Balance and then this

15:00 AMRAP:

12 Dumbbell Lunges, 50 lbs

9 Dumbbell Clean & Jerks, 50 lbs

6 Bar Muscle-ups

Tough one.  I got 4 rounds + 21 reps at Rx

Oct 7

Day off

Oct 8

Run 800 Meter for 00:03:07

Rest for 00:02:00

Run 800 Meter for 00:03:04

Rest for 00:02:00

Run 800 Meter for 00:03:12

Rest for 00:02:00

Run 800 Meter for 00:03:13

Rest for 00:05:00

1

Run 200 Meter for 00:00:37

Rest for 00:02:00

Run 200 Meter for 00:00:38

Rest for 00:02:00

Run 200 Meter for 00:00:36

Rest for 00:02:00

Run 200 Meter for 00:00:35

Finished

Oct 4, 2017

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Our running program called for a Race Pace 400 m run today. 

Hinshaw Warmup

Sprint 100 Meter for 00:00:16

Run 400 Meter for 00:02:04

Rest for 00:03:00

1

Sprint 100 Meter for 00:00:17

Run 400 Meter for 00:02:05

Rest for 00:03:00

2

Sprint 200 Meter

Walk 400 Meter

Rest for 00:08:00

3

Race Pace 400

 

I felt pretty good but did feel a slight twinge in my left high hamstring so I backed off a bit.  My benchmark was 1:13 and I came in at 1:14 today.  I am sure that I could run faster if I had more confidence in my hamstring.  I felt great on the warm up and even on the race and felt like I had more in the tank.  Just being careful of the hamstring.  Hopefully, I will be able to push it on the next test day.

Oct 3, 2017

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OVERHEAD SQUAT + SN BALANCE

Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat

Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance

STEP-BACK LUNGE

3 Sets of 12 (6 each leg)
Barbell Step-back Lunges

Set #1 – 12 Repetitions @ 35% of 1RM Back Squat

Set #2 – 12 Repetitions @ 40% of 1RM Back Squat

Set #3 – 12 Repetitions @ 45% of 1RM Back Squat

"PUSHED AROUND"

Every 3:00 x 4 Rounds (12:00):
20/15 Calorie Row
12 Barbell-Facing Burpees
Max Push Presses in Time Remaining (135/95)