River North Strength & Conditioning

WEDNESDAY:

AM:

36min on Bike
Every two minutes rotate between: 20 walking lunges, 20/20sec side planks, and 1/1 TGU with shoe on fist.

PM:

I got to work with Terry tonight at the new strength center - River North Strength & Conditioning!



Squat Clean
Build to tough TnG 2
2 x 165
2 x 176
2 x 182.5
2 x 187

NOTES: I was really happy that Terry was able to coach me one-on-one tonight.  It was great.  He was able to help me control the bar off the ground, keep the bar close to my body, get the bar to 'pop', drop into my squat, and stand up quick.  I obviously didn't master any of these things, but it was nice to have all the feedback.  I was surprised that I was able to hit these lifts.  The hardest part was standing up the squat.  I also had to readjust my hook grip when I brought the bar down to my hips.

(Then I worked on double reps at 145# trying to pull the bar into my legs and get the 'pop')

Clean Grip RDL
3x8 145, 165, 187#

NOTES: Terry helped me work on the proper 'hing' motion.  I never really realized that the range of motion is really the least important thing to focus on in this movement.  It's all about setting your back and lats.  Terry also let me use his straps, so I didn't rip my thumbs off.

Because RNSC does not have all the bells and whistles of a CrossFit gym, I walked over to RNCF to finish up my exercising.

WOD

5AMRAP
20 cal Row (rowing at about 2:01 pace! That's for sure an improvement)
20 pistols
10/10 KB Snatch (35)
ROUNDS: 1 Round + Row and 6 pistols.

NOTES: The rowing felt really good and strong.  I was trying to keep the stroke rate low, too.  The pistols gave me a lot of trouble.  It bothers my hip and my knee.  The snatches were fine.

rest 5 minutes

5AMRAP
20 Front-rack step ups (95# onto 20")
8 Russian Swings (70)
30s Bar hang
ROUNDS: 1 Round + 13 step ups

NOTES:   The step ups were really hard on my upper back.  The first round I did 12/8 and then the second time I did 5/5/3. It was also really hard to breathe with the bar on my chest. Also, the 70# KB is huge and feels really heavy.




Cheers to Raspberry gelato!

Too Many Wall Balls

MONDAY

7:00pm at RNCF 

Back Squat 

6x1 @ 92.5% (235#) 

NOTES: I actually felt really good on these. I hope this means my max is going up.  I'm finally comfortable under heavy weight again.  It's good when 215 is a warm up weight. 

WOD: 

10 burpee MU

5 Wall Walks

5 x 50 UB DU

5 Wall Walks

10 Burpee MU

TIME: 12-12:30 (Somebody stopped my clock on accident, so I don't know my exact time)

NOTES: It took me 2:15ish to do the first burpee MUs, about :45 for the wall walks, and about a minute for each set of double unders.  I was really paranoid that I was going to miss one, so I gave myself a pretty decent amount of rest.  About 15 seconds.  I didn't miss any :)  It took me about 3:30 to do the last burpee MUs.  My shoulders were pretty taxed.  [OPT did this in 8:30...]

E2:00 for 5 sets - 30 UB WB. 

NOTES: I didn't think I was going to be able to finish the last set. The last 15ish were brutal. My shoulders and legs were on fire.  I got about a minute rest between each set.  I had to do a lot of jumping on these WBs.  

35min on airdyne 30hard/30easy - I was pretty consistent the whole time.  275 cals; 8.5mi

I had a wonderful, relaxing Thanksgiving.  I didn't work out and I didn't do any school work.  I'm rejuvenated and ready for hard training and two weeks of finals! BRING IT ON. 

Cheers to Flacos! 

P.S. Brad told me that Taylana said that I had "it". I can die happy now :) 

100# Step Ups...

TUESDAY:

EMOTM Squat Cleans. 

Start at 135#, add 10# each minute.  

NOTES: Failed at 195#.  I knew I was going to fail it before I even picked it off the ground. I just didn't have the right mind set.  185# didn't feel too bad, I just have a mental block with anything over 190#. 

Clean Grip RDL

 3 x 4. (205#) 

NOTES: My hands are pretty beat up from the C2B yesterday.  These hurt my hands more than anything.  

5 AMRAP @ 80%

5 DB Burpee Box "jump" overs (50#/hand) (20")/10 walking lunges with 45# plate/15 KB swings (44)

ROUNDS: 2 Rounds + 1 burpee jump over. 

NOTES:  Those db/burpess were INSANE.  A 100# step up is no joke.  Everything else felt fine. 

They did the DB burpee box jump overs at the CrossFit Invitational. 

Rest 5 min. 

5 AMRAP @ 80%:

 7 T2B/7 DL (115#)/ 14 jumping lunges

ROUNDS: 5 Rounds + 14. 

NOTES: My hands felt awful on this.  The movements weren't bad.  I probably could have pushed a little harder. 

Because I only had one big chunk of time in the morning, I just did the AM work after my workout. 

Rowing - Every 2min. for 40 minutes, do either 7/7 Pistols OR 3/3 Hip Airplanes.  

  My splits for these were kind of crazy.  I started really slow at like 2:45 pace, then it moved to about 2:35, and then dropped to about 2:26 at the end.My last 4 rounds dropped to under 2:20 and it felt smooth and easy.  I got more comfortable with each round. 

HAPPY THANKSGIVING!  

Cheers to studded boots! 

Snatches, Airdyne, & Millions of Wall Balls

SUNDAY

11:00AM at RNCF

Snatch pull. snatch pull. squat snatch - Build to tough 1.1.1 in 12 minutes. 

NOTES: Well after I figured out that I didn't have to do three sets of this, it totally changed the game.  I worked up to 135#. 

I think my biggest concern right now is with squat snatching.  I'm really inconsistent with them, even at really light weights.  I continually drop the bar in front of me.  I'm way more consistent with power snatches.  

EMOTM 8: Squat Snatch 85% of 135 = 115#.  

NOTES: This was really bad.  I missed 2 reps on my first attempt and I was jumping forward like 3 feet.  The weight doesn't feel heavy, I just feel totally out of control. I got extremely frustrated with this. 

5 AMRAP - UB power snatch ladder (3-2-1-3...) @ 95#. 

NOTES: This WOD saved me from totally going insane.  The power snatches felt great.  It felt good to move the snatches quickly.  I got through the 3-2-1 five times.  Looking back, I probably should have gone a lot faster, but I don't breathe when I do things unbroken, so I get out of breath really easy. 

3 sets 30s airdyne sprint 

NOTES: these were all at about 14 calories (compared to the 18ish cals at the bike at SLSC) My legs were dead after these - I was pretty much full out.  

3 sets 30s row sprint 

NOTES: I was able to keep the rower at about 1:44 or below the entire time while keeping good form. 

Post WOD:

CATCHING FIRE! 

MONDAY:

7:00PM at RNCF

8 x 2 Back Squat @ 87.5% (225#) 

NOTES: I was surprised at how 'good' this felt.  The first set felt pretty heavy, but it seem liked each set got easier. I'm really trying to focus on engaging my core and keeping everything engaged the whole time. 

15 AMRAP

Deficit HSPU (2") 1 -> 10 with 10 UB C2B Pull Ups in between each round 

ROUNDS: 1 Full Set + 1 HSPU.  

NOTES: To put this into perspective, I did sets of mostly 3s at Regionals for the 100 C2B.  I think it took me about +/- 10ish minutes.  Today it took me 13:30 to complete 100 C2B + 45 DHSPU.  I think that's pretty cool.  I like being forced to do things UB, because that's been a big problem for me.  Before today I don't think I've ever done more than 5 UB in a WOD. I did all the HSPU UB.

E 1:40 25 WB for 8 Rounds 

NOTES: This was pretty awful. That was a lot of wall balls. My shoulders were sore from the C2B and then my legs got pretty beat up. I really hope that next week isn't 30 WB...

30min Airydyne (30s hard/30s easy)

NOTES: I tried to stay really consistent throughout the rounds. I think it was about 270ish cal and 7.5 mi. 

Cheers to big snow flakes! 

Split Jerks & Acting like a Waiter

FRIDAY:

10:00am at RNCF

EMOTM 12 - Split Jerk - Start low and add 10# per set. 

75-85-95-105-115-125-135-145 -155-165-175-185. 

NOTES: This workout really highlighted my inability to change weights quickly. The jerks felt good.  I used a belt for the last three sets. 

Power Clean and Split Jerk 5 x 1.3, Rest 60 

145 - 155 - 165 - 165 - 165. 

NOTES: I'm getting a little bit more comfortable bringing the jerk back down into the front rack position. I think wearing the belt has helped be become a little bit more aware of when to engage my core.  

20 AMRAP at 70%

100'/arm Waiter's Walk (36)/30 Airdyne cals/30s L-Sit/30 row cals/10 strict ring dips/30 airdyne cals/10 body rows 

1 round + completed 30 cal row. 

NOTES: I think the first round took me about 12:30.   I can NOT do L-sits.  I need a lot of work on these.  I had to break up the 30 sec in the second round. 

Cheers to takeout! 

Row Intervals

THURSDAY:

AM: 6 Sets @ Z1: 1min upper body rolling (supine to prone)/1min bike/1min upper body rolling (prone to supine)/1min bike/1min half-kneeling press/1min bike - This felt good.  I think I'm getting better with the rolling, but it's kind of hard to tell when no one is watching me (except that everyone in my apartment gym was watching me...)

Tis the Season! 

7:00 PM at RNCF:

Front Squat 7x3 (180#), rest 2 minutes The first set felt awful and heavy, but I loosened up and these ended up feeling really great.  The last handful of sets felt smooth and efficient. 

3x5 Seated DB Press (40# DBs) AND Weighted Strict Pull Ups 3x4 (10, 12.5, 18) - Rest 90 sec between alternating sets.

4 Sets @ 90%:1000m row/15 thruster (55#)/15 pull ups/15 burpees (rest 8 min between sets) 

Round 1: 4:23 row/6:26

Round 2: 4:22/6:29

Round 3: 4:21/6:31

Round 4: 4:19/6:21

FYI: This is a picture of how NOT to row.  How embarrassing.  This was at Regionals.  I don't know why I felt the need to choke myself out with the handle.  The handle should finish below the chest. 

I thought I did a good job keeping a consistent pace. All my rows got faster.  I think the more I'm practicing and focusing on my form, the more efficient I'm getting. FYI my 1000m row in Jackie at Regionals was like 4:16. I did all the movements UB.  The thrusters were not a problem.  My legs were tried, but I was able to push through. I didn't ever come off the pull up bar, but I would do about 10-12 butterfly and then have to switch to kipping for a last couple because I was really out of breath. I don't really know how to breathe when I do larger sets of these. The burpees were not a good time.  If you add all up all the sets and the rest, it took about 50minutes to complete with WOD.  That's a long time to 'be in the zone' - and it's even longer when you are doing it alone in an empty gym. 

Cheers to water shut off! 

Legs on Legs on Legs

Monday: 

Back Squat 7x3 (210#) - The first set was awful.  But the rest got a lot better.  I realized that I was letting my abs collapse at the bottom, which was making standing up very difficult.  Once I realized that, I tried to focus on my breathing which helped stabilize me. 

EMOTM 16: Odd-5 Chest to Bar; Even-(Muscle Up into)3 Strict Dips. I did all the chest to bar butterfly.  These all felt really good and easy.  My butterfly C2B are kind of a hit or miss these days - so I was happy that I got all these in.  Also, the only rings that were available were the high rings, and, honestly, I just didn't feel like moving them.  So, I did a muscle up into the strict dips.  These dips were very easy.  This felt good to be confident in these movement. 

E1:20 for 8 sets, 20 UB WB: I'm getting a lot better at these.  Thank god.  I didn't break on any of them.  It was taking me about 40-41 seconds to complete the WB each round.  My shoulders blew up around the 4th round, but it wasn't as bad as I expected it to be. 

25min airdyne 30sec 90%/30 sec 50% - This was awful.  My legs were shot after about 5 min.  I settled into a hard but consistent pace. I think it ended up being like 6.5mi and like 250 cals. I tried to keep it as consistent as possible without completely dying before the 25 minutes were up. 

Hooray for CrossFit!  

Cheers to chocolate frosting!