Snatch Work

Foam Roll 10x@
Olift stretching

Snatch
65x1
95x1
115x1
135x1
155x1-a little off, power snatch, had to step forward

Worked up to 155 quickly

Snatch High Pulls-rack set at 20, PVC pipe with 5lbs plates on each side
155x1x2
175x1x1
185x1
185x1-did not touch pipe
185x1-good to go

High Bar Back Squat-used 5lbs plate under heels
185lbsx5x3-I think I used too much back, did not isolate front of legs.

I did this earlier tonight. Now I am enjoying an excellent cocktail with Costco Tequila. This is an excellent 100% agave Anejo. It is worth 3x what Costco charges. In a pint glass, ice, juice of 3 limes, a few turns of the sea salt grinder, a few ounces of the Anejo, finish with soda water...it is awesome.

Morning HIT-Hit me too hard

Foam Roll
Stretching

Morning HIT:
20 Swinging Kipping Pull-ups
20 Ring Dips
Ran 200M,
Rest 2min

Plan was do this for 3 rounds, with a rest intervals of 1:1, 1:1.25, 1:5, but on the second round, the I hit muscle failure on the 4th rep of the ring dips, I did a few more ring dips, then ran. I came back, did about 10 pull-ups, was really feeling it, dropped from the bar, then did another set of 5, I skipped the ring dips and just ran 200M. In hindsight, I should have done 3 Rounds: 18 Kipping Pull-ups, 10 Ring Dips, run 200M, rest (with a rest intervals of 1:1, 1:1.25, 1:5)

So, there I was this morning, facing muscle failure in ring dips very early. I rarely plan HIT session so poorly and over-estimate my capabilities. I did not choose to "suck it up" and knock out all 20 reps of ring dips. Why? I did not see the point. I was already at failure, all "pushing through" would have done is wrecked my training for the next few sessions (best case) or caused in injury (worse case), not to mention taked about 45min extra, which would have made be late for work. What about the fact that I quit. I rarely quit, but I did this morning. At this point in my life quitting or finsihing an exercise sessions undertaken electively does not me a darn thing to me.

Snatch

100 Skips
Olift warm-up
Foam roll legs

Split Snatch
65x1
95x1
115x1
135x1
155x1-Felt slow, especially wrist turn over

Snatch
95x1
115x1
135x1
155x1-Caught it high, felt off
155x1 Step forward
175x1-Long time since I snatched BW
185xFx2

I had some time this afternoon and I wanted to snatch. I wore a belt and back felt fine during lifts. My hip is now feeling a little sore, I know it is there, nothing too bad. We will see if this was too much, too soon.

Tom and I have been talking a lot about splitting and with a light weight splitting feels better, as the weight goes up, squat feels better, maybe because I have spent time on my squat, not split. Anyway, if the hip holds up, I will reset max at 175, and look to use 135 as a working weight (about 75-80%)

Snatch-grip RDL/Back Squats

Foam Roll
My mobility
Phsyioball reverse hypers 20x
Olift warm-up
-new progression: pressing snatch balance x3, heaving snatch balance x3, snatch balance starting on toes in full extension

Supersets
Snatch Grips Romanain Deadlift/High bar back squats
5 Sets, 3 reps/set
135/145
165/185
185/215
205/245

The 245 was too heavy and ended up using too much posterior chain. Next week, keep RDL same, but drop BS to 225. The RDL felt okay, keep the weight to mack form.

Post- 1snatch at 135lbs, more and more trying to change Tommy Kono's approach, this was a little weak in the catch and overall the lift was slow. But, slow makes smooth, smooth makes fast.

AIS stretching lower legs
Physioball reverse hypers 20x

Warrior Dash

Ran the Midwest Warrior Dash on Saturday. It was a 5k run with 12 obstacles. It was a very good time. My time was pretty poor. I did run in VFFs, which really provided no traction, but most time was lost because I am just not a good runner. Oh well, I still like to run.

On another note, seeing all those people paying $60 to run for 30min through the mud really made me realize the next "yuppy" fitness craze with be mixed modal runs. I imagine short adventure races, or long obstacle courses. This combined with CrossFit the sport, will see some growth. I think the days of the local 5k are numbered, triathlons are so 2002, but CF Sport and short adventure races are the future.

Press/Weighted Chin-ups

Foam Roll
My Mobility
Olift warm-up
100 skips

Press/Weighted Chin-ups
5 super-sets, 3 reps/set

95/BW
115/+35
135/+53
145/+70
125/+90

On physioball

Reverse hyperextensions
3x10
Kneeling Roll-ups
2x10

The press at 145lbs was heavy. It has been awhile on the press, no suprises there. Weighted chins +90lbs follows all the deadhang pull-ups I have been doing.

MU/Running Circuit

Foam Roll
My Mobility
CFish warm-up 10x@

Not for time
6 MU
Run 400M
5 MU
Run 400M
4 MU
Run 400M
3 MU
Run 400M
2 MU

Foam Roll

My goal was to do all sets of MU unbroken. I failed on the set of 3, missing the 3rd one. I missed it due to lack of focus. I immediately hit the last one. Nonetheless, losing focus cost the goal.

20 MUs is an appropriate "dose" for me. While many will follow the leader and do 30MU because of the CF WOD, I do not think those extra 10 do anything for me except make my shoulders hurt. In pharmacology, there are terms like lethal dose, therapeutic dose, ineffective dose, etc. The same exists in programming. Set dosages, i.e. 1mg/kg are just starting points. For weaker drugs, it probably does not matter. But, for potent drugs, precise dosage is paramount to achieving the therapeutic effect. I do this everyday and no 2 patients have have the exact same anesthesia needs. Shouldn't the same apply to training?

Clean and Jerk

Foam Roll
My mobility
Static Stretching

100 Skips
My mobility
PVC Olift Warm-ups
10x Back Extensions, GHD Sit-ups, Swinging Kipping Pull-ups

Clean and Jerk (in lbs)
95x1
115x1
135x1
155x1
175x1x3

175 is about 70%.

Endurance Work

My mobility
Foam Roll
Stretching

25 Deadhang Pull-ups (24-1)
3x (Run 1min/Walk 1min)
50 Push-ups
2x (Walk 1min/Run 1min)
50 Sit-ups
2x (Walk 1min/Run 1min)
Plank 60s
2x (Walk1min/Run 1min)
50 Push-ups
1x Walk1min/Run 1min)
15 Deadhangs, rest 1min, 10 DH

Foam Roll, Static Stretching

I have been having some DOMS since Wednesday back squats. I got a huge cramp in my right leg, inner thigh and glute during warm-up. I spent a lot of time warming up. The runs today were more about working on Chi running technique then going hard. The leg felt better after the session.

I came across a great article defining fitness. It was written by Kilgore and Ripetoe. The state the base of fitness is endurance, strength and mobility. It very much mirrored the quote by Jesse, from 1975, but used the term mobility instead of flexibility.

High Bar Back Squats

My movement prep 5x@
Foam Roll 10x@spot
5Min Jump Rope skills-worked on "running"

High Bar Back Squat
45x5
135x5
185x5
205x5
225x5

AIS Stretching

The High Bar Back Squat is really a test of concentration and humility. It takes me a little discipline to drop all the way down, pause when my calves are touching my hammies, then drive up focusing on keeping an upright torso and not using my hips. I can lift significantly more weight by sneaking my posterior chain into this move, but doing that defeats the purpose of putting the bar high.

WL is humbling. It does not matter what you can squat, deadlift, bench press, press, etc. The only thing that matters is what you snatch and clean and jerk. I like that, but I have to check the ego to adhere to it.

Morning HIT

My Movement Prep 5@
Foam Roll 10@spot
OHS w/PVC 7x
Back Extension 10x
Hollow Rocks 10x
Push-ups 10x

Morning HIT:
20 C2B pull-ups (missed chest on 18-20)
30 Burpees
400M Run
20 Burpees
10 C2B pull-ups (missed chest 6-10)
200M Run

Static Stretching, breathe catching

This one hit me hard. Lungs were burning at the end. That was the intent. I wanted to do a hard, fast session that had a predominate C-R effect.

I chose the rep scheme based on balancing how many reps would push me, but that I could do unbroken. If I hit muscular failure on any set, the set would have to be broken for the muscles to recover. This would take away from the C-R stimulus and less the intended effect. That is why I continued do the pull-ups even though I was just missing touching the bar with my chest. I was able to do all sets unbroken and run on the runs.

Trail Running

Ran 36min on the trails by my house. Later, throughout the morning, I did about 120 kipping pull-ups, mix of swinging and then some C2B.

I had a follow up with the DO this morning. Hips are intact. Overall, I checked out well. I have a some tightness in my right IT band and piriformis, which may or may not have been a factor in the prior pelvic torsions. All in all, I am getting better, still not quite ready to dive head first in the deep end.

I listened to Robb Wolf's podcast this week and he had some observations of CrossFit that I thought were spot on. It starts at min 52. In CF Radio this week Matt Chan talked about holding back on some METCONS and taking a week completely off regularly. Both of these statement make perfect sense to me, but shocked the radio host. Both were good podcast and since they are free and I am stuck in the car anyway, they are well worth listening to.

Early morning HIT

My "movement prep"

3 Rounds
Run 400M
50 Air Squats
20 BFK Pull-ups

Foam Roll

Wanted to do a solid HIT this morning. Goal was to stay in constant motion, do everything unbroken. All sets unbroken. The pull-ups were BFK because those provide the most global (C-Resp) stimulus, compared to CTB or deadhang, which are more strength/power to upper pulling muscles. Air squats felt okay. My hips/back are getting better, not 100%. BW movements are feeling all right. Will continue to use primarily BW movements for now.