Crossfit
(LaLanne Fitness | 12:00pm | Will Sokolov)

Warm-Up

Run 400m
3 Rounds:
* PVC OHS
* V-Ups
* Ring Dips
* HSPUs (2 AbMat)

Strength

20 Rep. Back Squat Day #5 (165#)

Workout of the Day

“Nicole” AMRAP 20 min.:
* 400m Run
* Max Rep Pull-Ups
Total - 6 rounds: 25 | 20 | 15 | 15 | 17 | 15 = 107 (Rx)

Felt pretty good today. Will aim for 120 next time.

Running (Sprints)
(Octavia from Jackson to Washington)

Sprint Intervals #1 @ 15% grade?, 5 Rounds:

40m Sprint
20s Rest
40m Sprint
Slow Jog 80m Down Hill
5s Rest

3 Rounds:

40 Bicycle Crunches
10 Pike Handstand Push-ups

Sprint Intervals #2 @ 15% grade?, 5 Rounds:

40m Sprint
20s Rest
40m Sprint
Slow Jog 80m Down Hill
5s Rest

Decided to do some hill sprints. Took a block, divided it in half and did 5 rounds, rested 10 minutes doing some ab work and HSPU strength building, and then did another round where I could definitely feel it in my legs. Not too shabby, although I suspect I should step it up with some sort of prowler work.

Crossfit
(LaLanne Fitness | 12:00pm | Chris LaLanne)

Warm-Up

100 DUs - 2:34
Shoulder Mobility

Practice

Handstands

Strength

20 Rep. Back Squat Day #4 (160#)

Workout of the Day

3 Rounds, 10 burpee penalty for bench failure:
* 400m Run
* 21 Bench Press (135#)
Time - 17:34 (Rx) w/ 1 penalty burpee round

Penalty

“Shotgun” 50 burpees for time - 4:32

It’s happening Chris, it’s happening.

BS still not too bad. New Romeleos are pretty cool although obviously not the same step up as from not having lifting shoes to having them. Cruised through the WOD’s first two rounds and then was doing singles by the third. Failed on the very last rep, again, so that sucked - but I got greedy to knock it off and paid for it.

Random food for thought on the Olympic Lifts from DeFranco - he thinks they are too risky and too technical for a goal of fitness and has other suggestions to create better explosiveness. Of course, Rippetoe has his answer.

He also has this awesome article on using the Prowler - looks brutal if college football athletes are close to puking. I am doing hill sprints tomorrow in honor of the awesomeness of those videos.

Crossfit
(LaLanne Fitness | 1:00pm | Will Sokolov)

Warm-Up

400m Run
50 Dislocates

Workout of the Day

5 Rounds, for form:
* 5 Snatches (45# | 65# | 85# | 85# | 105#f5)
* 5 Muscle-Ups (assisted and from the floor)

Strength

15 Bear Complex (135#)
Time - 14:30 (Rx)

Snatches were okay, but I think I prefer doing them Jim Schmitz style with the doubles and other sequences. My form just stays better throughout. Bear Complex sucked, I should have gone a bit lighter since I was so close to my 1RM on PP, but I just went with it at the end.

On the very last push press from the back I failed and had to rest a bit to redo the entire last complex. That sucked.

Crossfit

(LaLanne Fitness | 12:00pm | Zachary Toney)

Warm-Up

400m x 3
3 rounds:
* 10 Candlesticks
* 10 Pistols
* 10 Ring Dips

Strength

20 Rep. Back Squat Day #3 (155#)

Workout of the Day

For time, 3 rounds:
* 30 Overhead Lunges (45#)
* 30 Double Unders
Time - 9:10 (Rx)

Was not feeling good today at all except for the Back Squats. Lately I’ve just been running out of energy fast on met-cons, maybe nutrition or something else. Squats went fine though and spent some time afterwards working on getting a better hollow position and also working on turned out rings position at top of dips. Going to add some scissors in every morning to work on that hollow position. Great to see Zach coaching again.

Weightlifting

(Catalyst Athletics | 10:00am | Kara Yessie)

Skill

Clean Progressions

Basically lightweight technique work. Their facility is nice and the coaching seems solid. But it is definitely a long drive for 1 hour of group coaching.

Crossfit

(LaLanne Fitness | 9:00am | Natalie Bower)

Warm-Up

400m Run
Myofascial Release

Strength

20 Rep. Back Squat Day #2 (150#)

Workout of the Day

For time:
100 Double Unders
100 CF Push-Ups
100 T2B
100 Box Jumps (24”)
100 KB Swings (1.5 pood)
1000m Row
Time - 44:42 (Rx)

Still wrecked from Monday, push-ups were ridiculous where I would normally do something like 40-20-10s, I had to do 10s and then down to 5s by the end. T2B were hard because my hands are ripped. Watched Brett rebounding on box jumps and realized I don’t know how to do it - I ended up losing a lot of valuable time there as well. So basically it sucked. 20 rep back squat is still fine though.

Weightlifting

(Planet Granite)

Strength (Wendler Cycle 1; 5’s)

Strict Press
5 45
5 60
3 70
5 75
5 85
5+ 100 (6)

Assistance Work

GHD Sit-Ups with Wall Ball (10#) 3×10
Shrugs (225#) 3×5
Myotatic Crunches 3×10

Hands torn up, and still feeling Monday, so just Strict Press today. Couldn’t really do much else.

Climbing

(Planet Granite)

Indoor Routes

* 5.9
* 5.10a
* 5.10b
* 5.10a

Today was fine, climbing was pretty solid.

Crossfit

(LaLanne Fitness | 12:00pm | Will Sokolov)

Warm-Up

Run 400m
2 Rounds:
* 10 OHS
* 10 Dislocated
* 10 Sit-ups

Strength

20 Rep. Back Squat Day #1 (145#)

Workout of the Day

“Jack LaLanne”, 30 minutes, 4 person team (Scott, Todd, Todd, and me):
* Max Pull-ups
* Max Push-ups
Total - 750 + 750 = 1500 (Team); 190 + 185 (Personal)

20 Rep Back Squat was pretty easy - will jump 10 on Thursday to 155#. WOD was good, we were on track for the first half to finish the 2000 but slowed down as people ripped, etc. It was pretty dumb not to tape up beforehand. Tomorrow will be a rest day and then Wednesday will be Wendler upper body day with strict press and bench - I am omitting deadlifts and back squats for the period of the 20 rep BS program to get adequate rest.

Anyway, hearing that Jack LaLanne died was a surprise, I know he was 96, but it always felt like he was going to outlive me. My condolences to Chris, Maribel, and the rest of the LaLannes.

Weightlifting

(Planet Granite)

Olympic Weightlifting

Warm-Up

50 DUs
250m Row

2 Rounds:
4 Inchworms to Cobra
10 Slasher Halos (1 pood)
10 Jumping Squats
15s/15s Samson Stretch

Neck Progressions:
Knees-Hands-Neck - 10 F-B/10 S-S
Knees-Neck - 10 F-B/10 S-S
Pike-Hands-Neck - 10 F-B/10 S-S

Workout of the Day

Military Press, 5 in front, 5 in back of head alternately (20kg)
Back Squat x 5, Good Morning x5 (20kg)
Front Squat x 5, Stiff Leg Dead Lift x 5 (20kg)

Hang Power Snatch 2×3 (20kg)
Hang Power Snatch & Terminal OHS 2×3 (20kg)
Hang Power Snatch, Hang Power Snatch & OHS, Hang Squat Snatch 2×3 (20kg)
Power Snatch & Squat Snatch 2×2 - 30kg | 35kg | 40kg

Power Clean 2×3 (40kg)
Power Clean & Military Press, Power Clean & Push Press, Power Clean & Push Jerk 2×3 (40kg)
Power Clean & Front Squat, Squat Clean & Split Jerk 2×2 (40kg)
Power Clean, Squat Clean & Split Jerk 2×2 - 40kg | 45kg | 50kg | 55kg

Power Snatch Floor/Squat Snatch Hang/Squat Snatch Floor 3×2 (30kg)
Power Clean Floor/Squat Clean Hang/Squat Clean Floor 3×3 (40kg)

Nice repeat of the Jim Schmitz workout from last week. Didn’t change weight at all and dropped the squats at the end to save up something for 20 rep tomorrow. Warm-up was good, definitely need to do more slasher-halos and I finally got started on neck strength.

Crossfit

(LaLanne Fitness | 10:30am | Scott Mainini)

Warm-Up

100 DUs

Workout of the Day

“Fight Gone Filthy” x 2, for time:
50 Wall Balls (20#)
50 Calories on Rower
50 Push Press (75#)
50 Box Jump (20”)
50 Sumo-Deadliuft High-Pull (75#)
Time - 38:05 (Rx)

This one was a burner, and my time was so-so, but honestly I was pretty happy. My WBs were a lot better than they typically are, although Scott pointed out that I was still dropping forward too much, but frankly I didn’t drop the ball once and the throws were very controlled for me. I’d have liked to break 35m, but whatever.

Talked with Blake a bit afterwards. I’ve done two cycles of Wendler, and I am definitely feeling stronger, but I am sort of tired of trying how to fit it all in with regular met-cons. I’d like some more linear progression, and I am definitely not resting enough to get the max gains I could. He suggested doing CFFB’s linear progression since it is programmed with strength and met-con both together. I think I will wait til we get to the new facility and re-start conjugate training before deciding. I haven’t maxed out Wendler, so I could just continue squeezing it in when I can, I suppose.

UPDATE: I spent the day thinking about it (which reminds me of this quote*). I think I will forego Wendler entirely and commit to doing the entire 20 rep Back Squat program. Last time we did it, I only showed up for a couple and did 140#. This time I am going to start higher at 150# and grind them out hard to try and make some big gains. This also makes it easier on the programming side since I won't have to juggle Wendler with LF programming, I'll let Chris and the gang deal with balancing it out.

New tentative plan for the upcoming week:
Sunday - Olympic Lifting (on my own) [2/3]
Monday - LF/20 rep Back Squat Day 1 [3/3]
Tuesday - Rest
Wednesday - LF & Climbing [1/2]
Thursday - LF/20 rep Back Squat Day 2 [2/2]
Friday - Rest
Saturday - Olympic Lifting at Catalyst [1/2]
Sunday - OPT/CFFB/Sealfit workout [2/2]

*"I was driving home the other night, listening to the radio, and the guy filling in for Art Bell on Coast to Coast AM was talking to some other guy about Nazis, UFOs, the Kennedy Assassination, time travel, and George Bush, and how it all relates to OneWorldGovernment. This, of course, made me think about barbell training." -Mark Rippetoe

Crossfit

(Planet Granite | 12:00pm | Optimum Performance Training 1/20/11)

Workout of the Day

4 rounds @ 90%:
15 Toes to Bar
10 Burpees
15 Box Jumps (24”)
30 Double Unders
Times - 2:22 | 3:41 | 4:25 | 4:14 (Rx)

Rest 3 Minutes
Elliptical 10 min @ Easy Pace

4 rounds @ 90%:
10 KBS (1.5 pood)
15 Wall Balls (20#)
15 Ring Push Ups
Row 200 m
Times - 3:17 | 3:44 | 4:26 | 3:47 (Rx)

First time doing an OPT workout. It was good, and I liked the way it flowed together. My times were all over the place but whatever, it was all Rx. Didn’t have access to an Airdyne but I figured the elliptical was the closest thing to it. Skipped LaLanne since I did Bench yesterday. Still need to get Back Squat somewhere in this week - but want to take tomorrow as a rest day - maybe I'll just stack on Saturday a crossfit session and do BS later.

Weightlifting

(Planet Granite)

Strength (Wendler Cycle 2; 5-3-1)

Deadlift
5 135
5 155
3 185
5 235
3 265
1+ 295 (3)

Strict Press
5 45
5 55
3 65
5 85
3 95
1+ 105 (5)

Curl
5 45
5 45
3 55
5 65
3 75
1+ 85 (5)

Bench Press
5 95
5 115
5 135
3 155
1+ 175 (5)

Quads are killing from the lunges yesterday, but was feeling strong otherwise so hit a lot of the exercises for Wendler - will hit Back Squat on another day. Maybe not ideal, but whatever.

Climbing

(Planet Granite)

Indoor Routes
5.7
5.7
5.9
5.10a
5.9

Climbing went well today, finished all routes. Just need to develop more grip strength.

Crossfit

(LaLanne Fitness | 12:00pm | Chris LaLanne)

Warm-Up

Row 1min./20s rest x 5 - 337m | 273m | 268m | 253m | 263m

2 Rounds:

10 Goblet Squats (1.5 pood) / 10 OHS (45#)
10 Hollow Rocks
10 Push-Ups
10 Pull-Ups

Workout of the Day 1

50 OHS (65#) / 4 burpees on the minute - 2:56

Workout of the Day 2

3 Rounds for Time:
30 Goblet Squats (1.5 pood)
50 Double Unders
10 L-Pull-Ups
50 Walking Overhead Lunges (45#)
Time - 32:20 Rx+

Today was the epic fail of planning on my part. First, I ripped through that first 1 minute row, got 337m, and was just barely able to hold it together for the next four rounds. First WOD was easy, did a 25/15/10 pattern and finished in under 3 minutes, but I was definitely feeling it.

And then there was the second WOD. It was supposed to be 50 feet of OHLs, not 50 reps. So I basically did 3x as much distance as I needed to each round and it was completely brutal. Yes, I am an idiot. But I still finished it.

Weightlifting

(Physique Magnifique | 10:00am | Jim Schmitz)

Olympic Weightlifting

Warm-Up

Body movements and stretching
Military Press, 5 in front, 5 in back of head alternately (20kg)
Back Squat x 5, Good Morning x5 (20kg)
Front Squat x 5, Stiff Leg Dead Lift x 5 (20kg)

Workout

Hang Power Snatch 2×3 (20kg)
Hang Power Snatch & Terminal OHS 2×3 (20kg)
Hang Power Snatch, Hang Power Snatch & OHS, Hang Squat Snatch 2×3 (20kg)
Power Snatch & Squat Snatch 2×2 - 30kg | 35kg | 40kg

Power Clean 2×3 (40kg)
Power Clean & Military Press, Power Clean & Push Press, Power Clean & Push Jerk 2×3 (40kg)
Power Clean & Front Squat, Squat Clean & Split Jerk 2×2 (40kg)
Power Clean, Squat Clean & Split Jerk 2×2 - 40kg | 45kg | 50kg | 55kg

Power Snatch Floor/Squat Snatch Hang/Squat Snatch Floor 3×2 (30kg)
Power Clean Floor/Squat Clean Hang/Squat Clean Floor 3×3 (40kg)

Front Squat & Terminal Split Jerk 4×3 – 40kg | 45kg | 50kg | 55kg
Front Squat 3×2 – 60kg | 65kg | 70kg

OHS 3×2 (40kg) – look around in the hole on last rep

Went down with Todd to do some O-lifts. Definitely a great experience, and nice to have the time to run through the different sequences with Jim and not having to cram it within an hour. May become a regular thing as I practice my form. Will add this to the weekly rotation.

Also read on Crossfit main forum about neck exercises and their positive protective value. This video looks useful.