Weighted Pull-ups

This is my last WOD here in Afghanistan before coming off contract and heading back to the house for some much needed family time. Decided to do the main WOD and didn't smash any PRs.

Weighted pull-ups:

70, 80, 90, 100, 110(f), 110(f), 110(f)

pull-ups: 1 x 25
burpees x 31

My weighted pull-ups have been about this level for the last 8 months or so. To be honest, other than a short spurt of a couple of weeks, I've been very slack on my pull-up work. I need to clamp down and get my numbers (both weight and max reps) up. This next week is going to be my down week, which ties in nicely with traveling back home and being well rested for the barbell certification we'll be going to the following Saturday.

I'm thinking of adding the CFWU before my WODs. That'll start getting me some volume in the pull-up area, then maybe add weight each week as long as I stay consistent with the gains. Hmm, maybe. Guess we'll see if I follow through after the cert. So many areas in need of work…

Metcon

Did main WOD today. I must reiterate that the elliptical is SO much easier than running, although it still sucks big time. I dread the post-op on the knees and the inevitable loss of strength and conditioning while I heal up. Grrrrr.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Time: 1:00, 0:56, 0:56, 0:54
(elliptical lv5)

burpees x 30
2h db pistol (15#): 65/0/0

CFT

Today marks the finish of my last 3 month strength cycle. The goal was to get my CFT back above 1,000 lbs. The thing about maximal strength is that you have to keep at it or it'll fall off. I hit a CFT of 1,005 lbs back on 20 October 07 and haven't been able to reproduce it since, either doing the CFT or even in the individual events. Since several of my goals involve lifting a certain percentage over my body weight, after my last leave (June 08) I went with a strength based program that broke out like this:

Day 1: Heavy strength based (5 x 3 of squats and bench press)
Day 2: Metcon
Day 3: Skills, fractional increase on SP
Day 4: Rest
Day 5: Heavy strength based (5 x 3 of deadlift and power cleans)
Day 6: Metcon
Day 7: Skills, fractional increase on SP
Day 8: Rest
Repeat…

I tried to increase the weigh each WOD during the strength day. Some increases were in larger increments (10 lbs) while others were much less (1-5 lbs). The numbers look like this through the course of the cycle:

- BP: 225-250
- PC: 183-215
- DL: 355-415
- BS: 315-340

The end results with body weight percentages based off my 190lbs:
- Added 10 lbs PR on back squats from 365 lbs to 375 lbs. (1.97x bw)
- Matched my shoulder press PR of 195 lbs, something I haven't done since 20 Oct 07. (1.02x bw)
- Added 10 lbs PR on deadlift from 445 lbs to 455 lbs. (2.39x bw)
- Overall added 20 lbs to CFT PR, going from 1,005 lbs to 1,025 lbs.

I would say mission accomplished (for now!). Of course my long term goal is to hit numbers just a bit higher, so I'm sure I'll have another few strength cycles, just not sure when. So without anymore delay, here is a short video showing the last lift of each set of the CFT. Enjoy!



Edit: forget to post the full WOD!

BS: 345, 365, 375 (pr)
SP: 155, 175, 195
DL: 405, 455(pr), 475(f)

total: 1025 (pr)

burpees x 29
2h db pistol (15#): 60/0/0

Rest Day

Rest and carb day rolled into one. Ah, the good life!

burpees x 28

Crowded gym

Gym was especially crowded today, not sure why everyone decided to go at the same time. Damn them! Looked at main WOD and waved off for something a bit less metcon. Continued on with the fractional SP work but had to jump to a whole number since all my extra gym equipment has been boxed up and mailed home.

SP:
1 x 10 x 45
5 x 5 x 130

hspu: 10, 5, static
man-makers: 3 x 8 x 40
burpees x 27
2h db pistol (15#): 55/0/0

metcon

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

time: 15:15
elliptical lv5

burpees x 26

Today was a metcon, so looked at PR sheet for a WOD I hadn't done in a while. Given the limitations of equipment, I chose Nancy, not having done this one since November '07. Upped the level on the elliptical and still was within 5 seconds of my PR (for doing it on elliptical). Not too bad. I tell you a was sucking something fierce on sets 4 and 5 of the "run." Again, I'm sure I would have been much slower actually running, even with a good set of knees. I almost dread having to go back to running after I get fixed. Haven't been practicing OHS either but they felt good, which was a little surprising.

Heavy!

DL:
1 x 10 x 135
1 x 3 x 225
1 x 3 x 315
3 x 3 x 415

clean shrugs: 5 x 5 x 225

burpees x 25
ab twist: 50 x 30
2h db pistol (15#): 50/0/0

Those DL's were tough. I decided to limit myself to 3 sets (instead of 5) as I could really feel my back starting to tighten up. Because of that I also switched the PC to the shrugs. I need to work on my technique anyway as I'm still just muscling the bar up.

Rest Day

Took a real rest day today (minus the burpees of course!). My body definitely needed the time off.

burpees x 24

main page WOD

Decided to do the main page WOD. Of course I had to sub the run with the elliptical due to my knees. Such a gimp! I'm sure running would have made my time slower, even with fully functional knees. Broke up the SP into 2 sets (11,10), powered through the PP, then broke the PJ into 3 sets (11, 5, 5). These were definitely easier for me than the elliptical.

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Time: 14:28
(subbed elliptical LV5)

burpees x 23
ab twist: 50 x 27.5
1h db pistol (15#): 10/0/0

Angie

Today was a damn beat down! I'll pull my deck of "excuse cards" out for this one:

- did heavy squats and bench yesterday
- shoulder acting up
- double stack of supplements had my face red and tingly (muscletech's leukic and NOx9. I'll have to see if that happens again, and if so then not take them together)
- am at the 12 week point with no break, so about time for my down week to help recharge

Anyway, on to the WOD results.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

time: 26:45 (more than 4 minutes off my PR)

ab twist: 100 x 27.5
2h db pistol (15#): 45/0/0
burpees x 22

Snake eyes!

BS:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
3 x 3 x 340
1 x 3 x 340(1)

BP:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
1 x 3 x 255(2)
4 x 3 x 245

burpees x 21
ab twist: 100 x 27.5
2h db pistol (15#): 40/0/0

I either hit the ceiling on both exercises today, or it was just an off day. Either way I crapped out. I'll redo this WOD again when the time comes and hopefully push through. If not, then it's time to switch up for a bit so we'll see. The burpees are starting to really suck, I'm just saying.

Last carb day so I need to make sure I get plenty of ice cream tonight at dinner!

Rest Day

Rest day today but still had to do my burpees, so:


10 min elliptical LV5 (warm-up)

burpees x 20
2h db pistol (15#): 35/0/0

Shoulder Press

Another easy day (last day before rest day). Following my fractional schedule:

SP:
1 x 10 x 45
5 x 5 x 128

handstand: 3 x 30 sec
ring dips: 20, 20, 13
ab twist: 100 x 25
burpees x 19
2h db pistol (15#): 30/0/0

Thought I was dragging ass on the dips as the first set felt rough, but when the numbers shake out I clocked 53 total reps today vs. 49 total reps back on 11 August. Not that I planned it, but almost a little GS vs. OS action as per the "tabata something else" post I wrote back in Oct '07 that was commented on yesterday's HQ comments page, (post #23). So a nice surprise there, both on the increased numbers and the shout out on HQ page.

Isabel

A metcon day and wasn't grooving on "tabata something else." A pain to time and score solo, especially here with the running between areas for pull-ups and the rest of it. Looking at my PR list, I picked Isabel because (a) I haven't done this one in over a year, (b) still haven't done it as rx'd and (c) my squat snatch sucks and needs a lot of work.

"Isabel"
For time: Snatch 135 pounds, 30 reps

7: 04 w/ 105# (full squat)

burpees x 18
ab twist: 100 x 25

For comparison:
July 07: 8:12 w/ 95# (full squat)
May 06: 4:11 w/ 65# (power snatch)

I'll have to see about doing this one a bit more frequently than once a year and work on getting that weight up to rx'd.

Deads

DL:
1 x 10 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 405

PC: 5 x 5 x 215

burpee x 17
2h db pistol (15#): 10/80/10

Deadlifts felt good until last two sets, then they were VERY hard. All the PC were difficult. In a daze and forgot to do my ab twist. Oh well.

Active Rest

Both elliptical machines were being used so went to the stairmaster. Took it at a slow cadence.

stairmaster 30:00 LV9

burpees x 16
2h db pistols (15#): 10/80/10

Shoulder Press

Easy day today. Glad tomorrow is a rest day, legs are still sore from squats and abs are sore from yesterday.

SP:
1 x 10 x 45
5 x 5 x 127

hspu: 7, 7, static
ring push-ups: 28, 21, 18
burpees x 15
ab twist: 100 x 25
2h db pistol (15#): 10/80/10

Metcon

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups (subbed incline sit-ups)

Time: 16:39

burpees x 14
ab twist: 100 x 25
2h db pistol (20#): 10/25/10

I could really feel my legs from yesterday's squat WOD. Double unders were sucking, both from legs and no wind in me.

Big squats

The CrossFit Total came up as today's WOD, but I'm not quite finished my strength cycle, so I'll postpone this one for another time. Instead I followed my normal heavy day today.

BS:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
5 x 3 x 335

BP:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
5 x 3 x 250

burpees x 13
ab twist: 100 x 25

Both BS and BP are getting close to the point where I won't be able to continue with at the same rate of progression. Once I hit that wall for 2-3 WODs in a row, I'll switch things up for awhile.

Active Rest

Rest day today so didn't really do anything too strenuous. A nice easy 30 minutes on the elliptical to the point where I just start to sweat. Still following the burpee program and you should be too you bunch of slackers!

30 min. elliptical LV5
burpees x 12
2h db pistols (15#): 10/60/10

Light day

SP:
1 x 10 x 45
5 x 5 x 126

hspu: 12, 7, 7
ring dips: 21, 16, 12
burpees x 11
abtwist: 100 x 22.5

Felt good on the hspu today, not sure why. All else is about par. Glad tomorrow is a rest day.

5K

Run 5 K (elliptical LV5)

18:12 (pr)

burpees x 10
ab twist: 100 x 22.5
2h db pistol (15#) 10/55/10

Wasn't going to do a 5k but changed my mind right before it was time to do the WOD. My previous PR was back in Dec '07, clocking 18:19 on level 3, so better all the way around. I didn't "run" this one at a steady pace but used intervals. I warmed up the first 1/2 mile keeping about a 9 mph pace, then every .10 mile alternating between sprints, paced between 11-13 mph and recovery, paced between 8-10 mph. I doubt I could have matched that time if I had kept the pace steady. Might try next time to see.

Heavy DL

Re-did the last DL WOD where I could only complete 3 sets, seeing if I could push through. I did, so the linear progression continues. How much longer before I finally crap out? The last set of cleans were ugly. I think once I hit the ceiling for that one, I'll switch to some heavy shrugs or some other assistance type work. Always something eh?

DL:
1 x 10 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 395

PC: 5 x 3 x 210

burpee x 9
abtwist: 100 x 22.5

(edited on 10 Aug, changed it from PC: 5 x 5)

Active Rest

Decided to do a few sets of light elliptical to get the blood flowing and burn some of this belly before I get home!

3 x 30 min. elliptical (w/ about 2 hour break between each set)

burpees x 8
2h db pistol (15#): 10/50/10

Ring push-ups

SP:
1 x 10 x 45
5 x 5 x 125

hspu: 5, 5, 5
ring push-ups: 25, 20, 12
ab twist: 100 x 22.5
burpees: 7
2h db pistol (10#): 10/80/10

Continued with my SP progression. Getting close to the point where I'm gonna have to forgo the 5# jumps and hit the fractional weights if I want to continue with 5 x 5. For those that are interested, there is method to the madness of the other stuff. A short explanation.

If you look on the CrossFit Seattle knowledge page, they have benchmarks and a corresponding skill level. A while back Larry D. and I grinded through all the level one requirements within a week. Since then I've used the level two benchmarks as a gauge in what I need to work on. Minus the runs (bum knee lately!) and the row (no rower!) I'm able to complete all the level two tasks, although I have yet to string them together within a one week period. Despite that I've shifted my focus and am looking at level three task as part of my new goals for the next year or so. With that said, you can see some of the things I'm trying to knock out.

hspu x 10: I'm close but not quite and don't seem consistent in being able to deliver the same performance on any given day (good days / bad days). I'm adding this extra work on my third day to build myself up to 15, using the buffer for any "bad day".

ring push-ups x 40: Not even close yet. Today's 25 were tight, and I might have been able to squeak out another 5, but that would have been it. I'll do these every other third day, building up to 40-50 non-stop.

ring dips x 30: Again, not even close. I'll do the same scheme as the push-ups, alternating every other third day.

I have a few of the level three benchmarks already in the bag (most of the absolute strength ones), but there are more I don't have than do. Plenty of things to keep me busy for the next year or more. So what are your goals for the next year?

Metcon

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Time: 20:54

ab twist: 100 x 22.5

This WOD sucked. My form on the dumbbell squat snatch was weak and needs lots of work. Pull-ups sucked as well, go figure. Followed up w/ doing the burpee challenge. It started 01 August so I had to "buy in" by catching up with the missed days. That meant 21 burpees. We'll see how well (or not) this plays out for me.

Front Squats

Video

FS:
1 x 10 x 45
1 x 3 x 135
1 x 1 x 225
1 x 1 x 245
1 x 1 x 255
1 x 1 x 265
1 x 1 x 275
1 x 1 x 285
1 x 1 x 295
1 x 1 x 305 (f)

BP:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
5 x 3 x 245

abtwist: 100 x 22.5

As you can see from the video and posted WOD, I had a pretty good day today with setting a new PR for the front squat. Last time I PR'd on FS was… ouch, two years ago! So a 30# increase equals about 15# a year. I'll take it ;-) Hopefully I can push my back squat up a bit more towards the end of this three month cycle.

Rest Day

Always important for muscle growth!

Shoulders

SP: 5 x 5 x 120

hspu: 9, 4, 3, hold

ring dips: 20, 18, 12

SU: 3 x 250

ab twist: 100 x 20

It's my easy day, so I worked on my shoulder press. Keeping the weight relatively low (compared to my max) and using the fractional philosophy of slow incremental increases to help bust through the ceiling of stalled gains. I hit 195# once, back on 20 Oct 07 and haven't been able to match it since. I've hit 185# several times since then, but that extra 10# seems to keep eluding me. So I decided to follow a slow linear progression, starting well under my max and making small increases. Prolly won't see a PR for several months, but since (a) I haven't been able to reproduce my PR for almost a year and (b) I'm already well above the advanced level for that particular lift, I figure the slow, steady road to an elite weight for the shoulder press just requires a little patience.

Randy

"Randy": 75 pound Power snatch, 75 reps for time.

Time: 5:48 (pr)

Power Snatch:
1 x 3 x 115
1 x 3 x 135
1 x 1 x 145
1 x 1 x 155
1 x 1 x 165
1 x 1 x 175 (pr)

ab twist: 100 x 20

Sticking with metcon for the middle day and not having a rower handy, I picked Randy as today's WOD. As you can see I hit a PR today, actually over a minute from my last time. Not crazy Oak time, but I'm happy with it. After catching my breath I decided to do some "heavy" power snatches since I haven't done that in a while. Despite ripping two callouses on the 145# set, I continued on and got a 10# PR, even though it was a bit ugly. I tried for 185 but it wasn't happening. Again, nothing spectacular but I'm happy with it.

Reaching the ceiling?

Today's WOD was hard. Not sure if it was just a low biorhythm or I'm reaching the ceiling on my linear progression for both deadlift and power cleans. I'm thinking I'll give this WOD another go next week, same weight, and see if I can push through. If not, then I'll either change up set/rep scheme or switch exercises ala the conjugate method. Anyway…

DL:
1 x 10 x 135
1 x 3 x 225
1 x 3 x 315
3 x 3 x 395

PC:
3 x 3 x 210

stiff leg kickbacks
3 x 5 x 50

SU x 200
DU: 3 x 35
SU x 200

ab twist: 100 x 20