Cleans, went for a “heavy set of 2.” Squat Cleans. You know that’s what I mean.
5 x 45 / 2 x 95 / 2 x 115 / 2 x 135 / 2 x 145 / 2 x 155 (+5 lb and +1 rep PR).
For the WOD, I had to sub max rep KB swings (1.5 pood) for max rep Deadlifts, which were the scheduled lift, as I did those deadlifts yesterday.
SO: 4 rounds of 30 seconds max rep KB swings, 30 seconds rest, 30 seconds max rep knees to elbows, 30 seconds rest, 2 min rest. The results are in the photo, at right. My score was 176.
This WOD had previously been completed on 5/22/2010 (albeit with a different deadlift Rx), but on that day I was down at the Warrior Dash! So it was new to me.
At night: mobility work. Long slow liesurely rolling, lacrosse ball work, Yoga; plus: push-ups (several sets), pull-ups (slow, max rep sets, no agenda no counting); headstands and handstands / handstand push-up progressions. This felt awesome!
Work out this morning: 5 rounds of 7 reps of “the bear complex” (Power Clean, Front Squat, Push Press, Back Squat, Push Press), with 500 meter rowing “buy out” at the end. Not for time. I went light and very fast on the reps, but took plenty of rest (2-3 minutes) between rounds (rehabbing my left shoulder): 30, 40, 50, 60, 70 lbs. These were done rapidly, as: squat clean, thruster, back squat directly into push press (a back thruster?). I finished before everybody else, rested, and then rowed. I took the row easy. Slow rate: throughout I kept my strokes per minute at about 22. Built speed: I warmed up for the first 100 meters, then brought the splits down from my warm-up speed of about 2:05 to about 1:40 at the lowest; last 300 meters averaged 1:44 or so; total 500 time about 1:55, I think (I didn’t notice the end time; I actually rowed about 550 meters). I was not trying for my best time.
The Asheville Citizen Times Half Marathon is coming up… this Saturday! Accordingly, I have a bit of a different plan for this week, the fifth week of my training cycle. The plan is: full WOD on Monday, strength only (two lifts) on Tuesday, rest on Wednesday, rehab strength on Thursday, Friday rest, Saturday: RUN.
A plan is a plan, but then there’s the reality. And the reality was I got less than 5 quality hours of sleep coming into this morning. So, tired and mentally not fully with it, I arrived at the 6:00 am workout, determined to push on, but feeling like all was not entirely well with my (training) world.
When I got there, I took stock of the workout. Rx’d: full squat cleans (5 heavy reps), followed by a simple, but brutal, WOD: 50 burpee box jumps. Difficult stuff.
The WOD, in brief:
Strength: Squat Cleans
On the record books, I have a 1 rep PR of 150. So I figured, 5 reps at 135 ought to be doable.
Result: 5 x 45 / 5 x 75 / 5 x 105 / 3 x 115 / 1 x 125 / 3 x 135 (pathetic fail on 4).
I felt like there was no reason why I hadn’t done sets of 5 on the 115 and the 125, especially since I didn’t get the 135. I played this strength cycle wrong; and the issue was mental alacrity, not power. I chalk that up to fatigue.
WOD: 50 Burpee Box Jumps
I never question Shanna’s programming, and I won’t today! This was a perfect workout, essentially combining two of my least favorite body weight movements.
I repped this one out, slow as a tortoise, but happy at least for one thing. A year ago, my old broken leg hurt lie hell every time I took a step, and by October I had entirely given up running and jumping, before being knocked out of all dynamic work for weeks starting in February. So when I came in nearly last in the group, at 24″ box / 6:57 / bare feet!, I was happy to be doing it. But bummed to feel so beat down.
My Training Cycle
General exhaustion has me questioning my plan to keep a 7 week training cycle, consisting of 6 weeks on, 1 week off. I have worked very hard for the past four weeks (Aug. 15th to Sep. 11th), hit tons of PRs, made progress in various areas, but now, I’m way tired, and for the past week, my performance has suffered, along with my focus and even my sleep. It all points to cortisol overload and a danger of overtraining.
What could be more frustrating than being exhausted but not being able to sleep? That’s been me of late. And yet, I have only myself to blame. I can’t seem to give up caffeine! Can you? It’s the one anti-sleep factor in my life that I could control, if I chose to. Or is it an addiction? A disease? I don’t know.
Anyway, I’ll try to fix my sleep. But I’m also thinking it’s time to re-think my training cycles.
This week, the start of my fifth week, feels like it ought to be a rest week. (I will rest more this week, but only because the HALF MARATHON is on Saturday!) My level of fatigue has got me thinking that I ought to work on an 8 week cycle with something like 3 weeks on, 1 week of strength only, 3 weeks on, 1 week of full rest. Or something like that.
Didn’t get enough sleep, but still feeling quite ready for the workout after yesterday’s good and moderate eating and restful activity level. I had a very small, less than 1/4 block, snack and coffee, and went to the 6:00 am CrossFit Asheville workout, without knowing beforehand what it would be.
Agility drills. Shoulder openers. Sampson stretch & hip openers. Calf and ham stretching. 1 round of: Hindu Pushups, Overhead Squats w/ PVC pipe, Shotguns, and Supermans (10 reps each).
WOD: Squat Cleans
Step I: find your 1 rep max
Step II: take 80% of you 1 rep max and complete 1 squat clean approximately every minute for 5 minutes.
One rep each of: 45 / 65 / 75 / 95 / 105 / 115 / 120 / 125/ 130
One rep every minute at 80% of max: 105 / 105 / 105 / 105 / 105
Pull-Up Challenge: Days 21 & 22
For reasons of fatigue, etc., I skipped day 21 on Wednesday, and then took my regularly scheduled rest day on Thursday. So the plan is to complete the reps from Wednesday (Day 21), and today, Friday (Day 22) all today. Or to get as many of the 43 as are practical today. Tomorrow will be day 23, and Sunday will be taken off.
Reps #1-2: 7:10 am. Front Grip. At the gym.
Reps #3-4: 7:12 am. Reverse Grip. At the gym.
Rep #5: 7:13 am. Front grip. At the gym.
Rep #6: 7:14 am. Reverse grip. At the gym.
Rep #7: 12:45 pm. Front grip. At home.
Reps #8-30: 23 reps in 22 minutes, one every minute on the minute, from 1:48 pm to 2:10 pm. Alternating grips. I was going to do all 36 remaining for the day in a series, but my daughter “woke up early from her nap,” so to speak. (You don’t want to know, but let me say only that it involves poop and an angry spouse).
Reps #31-43: 13 reps in 12 minutes, from 2:56-3:08 pm. Alternating grips.
This method, of using a stopwatch and doing a fixed number of reps at fixed intervals, proved to be a really good strategy for completing a lot of reps relatively quickly. I plan to use variations of it again in the future. For instance, tomorrow, I will do my 23 reps in 1 set of 3 followed immediately by 10 sets of 2 executed at 75 second intervals, so that the entire thing will take only 12.5 minutes! I am confident I can do it.