Free...: February 2011

28th off

... freedom is not worth having if it does not include the freedom to make mistakes... while we are free to choose our actions, we are not free to choose the consequences of our actions...

27th PM

Run 30 min @ Z1
sunny... cold... free... alive... fun :)

26th
AM
for reps:
3 min L pull ups: 32
3 min wall balls: 65
3 min KBS- 2pd: 45
3 min double unders: 162
Total: 304

PM
100 TGU - 1pd slow and steady
23:34

25th
AM
Run 800 m @ 90% (227m lane - 904m)
walk rest 8 min x 3
3:01, 3:02, 306

PM
21,18,15,12,9 rep rounds for time:
95# shoulder press
95# back squat
95# hang power clean

26:46
This has been the toughest wod that I have done in a long time. The presses were particularly challenging. After the first 9, I had to break the press (one-one-one…). Back still tender from DL and back extensions from previous days.

... sometimes you put walls up not to keep people out, but to see who cares enough to break them down... sometimes when you are really lonely, you have the opportunity to face your SELF as who you are, NOT the image that you pretend or people would like you to be… you can see your inner fire… feel alive and just be... one can use these opportunities as a way to know the self… sometimes that is enough to keep your heart from beating… ultimately, the capacity to care is the thing which gives life its deepest meaning and significance…

What do I care for?

23rd:

PM
5 sets:
3 min of:
1 min walking lunges easy
1 min ghd sit ups easy
1 min back ext's easy
walk rest 3 min

28, 21, 22 - http://www.youtube.com/watch?v=HxOnDA6ZBaA
34, 21, 21 - http://www.youtube.com/watch?v=IxIJqAHl5VU
38, 21, 20 - http://www.youtube.com/watch?v=Nr7fDt91Vww
40, 21, 21 - http://www.youtube.com/watch?v=JpC2kyacY9s
45, 22, 22 - http://www.youtube.com/watch?v=25IPNTn3D10

My back is toasted… yesterday DL & today’s back ext have definitely destroyed my back. I hope some stretching will help!

Feb 22nd

AM
Row sprints:
30 sec @ 90% aerobic pace
30 sec easy x 20
... rower display not working! - http://www.youtube.com/watch?v=H4av-mu2R-k
30sec at 90% felt good/strong, with power... the 30sec easy pace was just enough to recuperate.

PM

5 rds for time:
10 DL - 225#
50 double unders
4 muscle ups
12:29

Dead lifts felt heavy after the second round... then, I was not able to keep-up with the DU... I have never failed this many DU...

feb 21 - off

... to be at peace?

20th (-11C outside!)

AM
Run 400 m @ 95%
walk rest 6 min x 3
1:14, 1:11, 1:12

PM
in 10 min build to a 1RM in the press
65x3, 95x3, 115x2, 145(f), 140(f), 135(f) - http://www.youtube.com/watch?v=o4BngDvPK5I
rest 3 min

AMRAP burpees in 3 min - jump to touch 8 ft target

61

I could have pushed the pace a little harder in the first 2 minutes. Last minute was tough but I think I could have sustained this level of intensity for at least 35-45 sec more… Why didn’t I push then?!

19th PM
for time:
50 box jumps - 30"
25 R arm KB snatch - 2pd
25 L arm KB snatch - 2pd
100 ft handstand walk
Row 1K

11:46

Box jumps: Starting to feel the rebound when landing. Need to keep core tight and allow natural position of body to occur at landing (relax but in tension!).

KBS: Left arm feels a lot more in control. Right arm is stronger so technique was far from perfect. Need to maintain the weight in line. At the moment, on the right arm, the weigh is slightly outwards… slightly though at 2pd, its a huge difference!

Row: First 200m were hard to pace… then kind of realized I was rowing 1k!!!!... last 200m I tried to push the pace… almost met pukey!

feb 17th - off and go from here

... until this moment, I never understood how hard it was to lose something you never had... though... life is meaningless only if we allow it to be... each of us has the power to give life meaning, to make our time and our bodies and our words into instruments of love and hope...

feb 16th:
A1. Push Press - 3 heavy - rest 20 sec
145x3 – http://www.youtube.com/watch?v=xQAAgCKCCvQ
155x3 – http://www.youtube.com/watch?v=tvHQV0Frep4
165x3 – http://www.youtube.com/watch?v=O9BUNC38qd0
175x3 – http://www.youtube.com/watch?v=HdtQvkb9o7k
175x3 – http://www.youtube.com/watch?v=2I3UaT9M4T4

A2. 30 unbroken chin ups; rest 5 min x 5
All sets unbroken

+

as many rounds in 20 min:
Row 250 m
15 ring dips
10 R arm KB snatch - 1.5 pd
10 L arm KB snatch - 1.5 pd
5rounds + 6 R arm KB snatch

feb 15th:
7 MU unbroken; rest 90 sec x 5
All sets unbroken
1 – http://www.youtube.com/watch?v=kf4Rxs74Wxg
2 – http://www.youtube.com/watch?v=w5cDD81IHxw
3 – http://www.youtube.com/watch?v=b2kY2wZHIco
4 – http://www.youtube.com/watch?v=PIoWY-eWdb4
5 – http://www.youtube.com/watch?v=zJCB3LfVO9w
+

10 slam balls - 30# (since only 20#bal, did 15 slam balls to match 300# total work load)
20 DU's
rest 90 sec x 5
all sets unbroken
1 – http://www.youtube.com/watch?v=Z5P3v620J9U
2 – http://www.youtube.com/watch?v=1NJU4F-zH4c
3 – http://www.youtube.com/watch?v=NzoeeYcW0tw
4 – http://www.youtube.com/watch?v=UmAwCrCxSnc
5 – http://www.youtube.com/watch?v=myWqcVQstQ4
+
240 sec (4min) front leaning rest on rings accumulated
Unbroken - http://www.youtube.com/watch?v=QsFLAiyV5UI
+
30 sec row sprint @ 90%
30 sec row sprint @ 50% x 8 - http://www.youtube.com/watch?v=8bCu47V27EI
1 - 153m; 1:30/500m; 371 watt; 1578cal/hr
- 117m; 2:08/500m; 166 watt; 871cal/hr

2 - 145m; 1:43/500m; 316 watt; 1388cal/hr
- 113m; 2:12/500m; 150watt; 814cal/hr

3 - 142m; 1:45/500m; 297 watt; 1321cal/hr
- 108m; 2:18/500m; 131watt; 749cal/hr

4 - 143m; 1:44/500m; 303 watt; 1343cal/hr
- 106m; 2:21/500m; 124watt; 725cal/hr

5 - 139m; 1:47/500m; 279 watt; 1258cal/hr
- 106m; 2:21/500m; 124watt; 725cal/hr

6 - 143m; 1:44/500m; 303watt; 1343cal/hr
- 104m; 2:24/500m; 117watt; 701cal/hr

7 - 141m; 1:46/500m; 291 watt; 1300cal/hr
- 96m; 2:36/500m; 92watt; 615cal/hr

8 - 142m; 1:45/500m; 297 watt; 1321cal/hr
- 101m; 2:28/500m; 107watt; 667cal/hr

Box jumps still suck!
Legs are still hurting from Saturdays 150wall balls :)

FEb 12th:

for time;
150 wall balls - 20# to 10 ft
7:08

FEb 10th off

FEb 11th off

FEb 8th:

Run 30 min @ 140 bpm

Fun :)

FEb 7th:
A. Squat Clean - 3,3,3; rest 5 min
135x3 - http://www.youtube.com/watch?v=MEbMGQuYr3E
160x3 – http://www.youtube.com/watch?v=WFsrWN7TGc8
175x3 – http://www.youtube.com/watch?v=XZxvg4qDqUs
185x3 - http://www.youtube.com/watch?v=jUeUduOE4KE
Squat cleans felt good. I am becoming more confident. Trusting my body, trusting my strength

+
21,15,9 rep rounds for time:
SQuat CLean - 135#
Ring Dips

6:57

My back is not fully engaged in the later rounds. Fatigue, concentration; can not afford missing a rep, energy wasted!

Feb 5th:

3 rds for time:
Row 500 m
12 DL - BWT
21 box jumps - 20'
(goal time is sub 8 min)

9:19

Keeping a fast pace on the rower was hard.
Technique with DL was hard to maintain (back engaged)
Box Jumps; I feel like I don’t have any rebound when landing on the floor. Each jump was felt like pushing with the outside of the legs.

FEb 4th:

Row tech work for 2K pace - 10-15 min practice - hold 1:45/500 m for 30 sec every few minutes
http://www.youtube.com/watch?v=Xy5UGzXXcRI

+

15 wall balls - rest 1 min x 5
1 – http://www.youtube.com/watch?v=V8GFzjwUzyQ
2 – http://www.youtube.com/watch?v=99UdycCK910
3 – http://www.youtube.com/watch?v=ZbnRowz6sBE
4 – http://www.youtube.com/watch?v=riD2S0ZoZcw
5 - http://www.youtube.com/watch?v=dJWWBq7kAZY

All sets unbroken

+

ring HSPU - 10 min fatigue tech work - short rests b/t sets
tough; once fatigue sets in, rest is essential to succeed full range of motion.

Feb 3 off

FEb 2:

A1. Split Jerk - 4,4,4; rest 3 min
175x4 – http://www.youtube.com/watch?v=xKO_y2qiRBk
175x4 – http://www.youtube.com/watch?v=yKn7aGJWE_k
180x4 - http://www.youtube.com/watch?v=fKBWJ63zq4g

A2. 35 chin ups unbroken; rest 3 min
1 - http://www.youtube.com/watch?v=fKgyHDan1P0
2 – http://www.youtube.com/watch?v=EMMZCtNp5f4
3 – http://www.youtube.com/watch?v=WcLTdNlQbXw

+

5 rds for time:
10 burpees
10 db push press - 45#/h
10 KBS - 2pd
Time: 8:49

Mom BD today!

Feb 1

Run 20 min @ 135 bpm
+
KB thruster practice - build to easy 5's with perfect form - 7 min
12kgx5, 16kgx5, 24kgx5, 27kgx5 - http://www.youtube.com/watch?v=yqRTX_Nnxz8

40kg(f)

Row sprints:

20 sec max effort

rest 90 sec x 5

1 – 103m, 382watt, 1616cal/hr
2 – 104m, 394watt, 1654cal/hr
3 – 104m, 394watt, 1654cal/hr
4 – 105m, 405watt, 1694cal/hr
5 – 104m, 394watt, 1654cal/hr
http://www.youtube.com/watch?v=UpAxI2tDh8o

31st:
A. Front Squat - 3 x 3 @ 70%; rest 2 min
195x3 – http://www.youtube.com/watch?v=CnRNpxvpFfA
195x3 – http://www.youtube.com/watch?v=V-4Q36tGI_c
195x3 – http://www.youtube.com/watch?v=lHLzSa1IcRA

B. Front Squat - 3 x 3 @ 80%; rest 2 min
220x3 – http://www.youtube.com/watch?v=PEQ4RCrHXOU
220x3 – http://www.youtube.com/watch?v=qbKnbtTPmxQ
220x3 – http://www.youtube.com/watch?v=u8oUp9mZG1Y

+

21,15,9 rep rounds for time;
Thrusters - 95#
Chin Ups

Time: 2:53

Was pushing… need to dig deeper… push to reach beyond “comfortable” pain, need to go to challenging the will…