Free...: September 2011

9/28
thought i had recuperated... slept 10hrs and felt ok... not fully rested.

AM
6 min amrap:
75 Burpee pullups

did 65 burpee in 6 min. the first 4 minutes were started too slow ~80% pace... was testing the body. Though when i learnt i had 2 min left, i started the engines ~90%-95%. too late!

PM
3 rounds for time:
25 kbs 1.5 pood
25 goblet squats 2 pood
6:14

felt good though i had problems digging deep on the later rounds... i forced myself to go unbroken... again, i pushed too hard, not enough rest - was still not back at 100% but physically, and mentally/nervous system back to 75-80%!

9/27
A. Back Squat @30x0 2-4x4; rest 3 min
45x10, 135x6, 185x4, 225x4
275x4 - http://www.youtube.com/watch?v=NO-yjeki7bQ
275x4 - http://www.youtube.com/watch?v=BnvqKRG7-lo
275x4

275x2 - http://www.youtube.com/watch?v=H20s1CM0HXk

B. Front squat clusters (85-90% 1rm) 1.1.1.1.1x3; rest 15/rest 3 min
265x(1+f) - http://www.youtube.com/watch?v=fhZCRpZzchA
255x(1+f) - http://www.youtube.com/watch?v=vx1c5WfFW2w
Had to shut it down... felt that my nervous system was shutting down, the load used in the back squats was too high. I also believe that i have not recuperated to 100% and instead of helping to get better i sunk myself a bit deeper. At first i believed i was in a better condition then when starting the front squats. On the 255 set, i could no longer keep my back engaged... could have badly injured myself if i would have continued. Happy that i stop.

+
Row Sprint
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00"
did not complete the row... went for a walk dragging a sled (sled @ 95#)

9/25

AM
5 rounds for time
4 muscle ups
8 deadlifts 225#
200 meter row
9:00

PM
Run 10 min z1
+
Run 4 min @85%
Run/walk 3 min @50%
x4
+
Run 10 min z1
active meditation - liberating the mind

Note that this weekend (24 and 25 Sept) was the xfit Level 1 certification housed at l'usine. For this reason i was training at noon or after the lectures were completed. During the noon training, it was rushed and it was very hard to remain focus. Afternoon wods were better though after an entire day of sitting down, it was hard to start the engine...

9/24
A. Build to a 1rm snatch
45x5, 65x5, 65x5, 95x(f+2), 115x2, 140x1
155x1

165xf - http://www.youtube.com/watch?v=vG7kmkLfBLc
165xf - http://www.youtube.com/watch?v=p4sHHocUIus
165xf - http://www.youtube.com/watch?v=1Z9T6vUWX0A

B. Find a 3rm OHS in 5 sets*
185x1 - http://www.youtube.com/watch?v=EsHtcnhnQpQ
225x1 - http://www.youtube.com/watch?v=shewpJZHrIc
245x1(PR)

*was rushing to get my training done and did not double check the reps so i assumed it was also a 1rm for the OHS.
+
For time:
75 Tire flip burpee jump throughs
24:57

9/22
PM Class
Snatch
45x5, 75x5, 95x4, 125x(f+3), 140xf, 140x(2+f), 125x(f+2+f), 125x(f+1+f+1), 95x(4+f+1)

Drop Snatch
105x5, 125x5, 145x(1+f+1), 145x(f+1+f), 145x(2+f)
Was not able to get in touch with Pierre Auge... my nervous system was toasted from previous day and from taking cough medication... felt like a zomby and could not concentrate!

9/21
AM
"10 rounds for time: - video please
10 box jumps 24"
10 pullups

Lost concentration between 6th and 7th round. I completed 10 rounds in 5:49 though i could have finish 6-10 sec faster. In total i did 11 in 6:41.
Not super happy with the fact that i lost concentration!... this was the day with the worst symthoms of my cold.

PM
21-15-9
DL 205#
OHS 105#
6:54 - Felt great with the OHS though the DL completely killed me. The goal was to go unbroken for all DL though I should have break the set of 21 so i could save my back for the later rounds...

9/20
AM
A. Back Squat Clusters (85-90% 1rm), 1.1.1.1.1x3; rest 15 sec/rest 3 min
10x45, 135x6
225x5 - http://www.youtube.com/watch?v=kTIXbZyFH5U
275x5 - http://www.youtube.com/watch?v=N4R3J7uwp3A
280x5 - http://www.youtube.com/watch?v=Wj8gQJszw6k
290x5

B. Front squat @42x2, 3x3; rest 3 min
230x3 - http://www.youtube.com/watch?v=_Nl5E_fG1hk
230x3 - http://www.youtube.com/watch?v=oZJJVJyQjMA
235x3

+
Row Sprint
20 seconds x4; rest 3:00
Rest 6 min
20 seconds x4; rest 3:00
1 - 112m - http://www.youtube.com/watch?v=OuFLjNhM-lk
2 - 111m - http://www.youtube.com/watch?v=Oi-0OFf6aqc
3 - 111m - http://www.youtube.com/watch?v=RF5zjRiwn-M
4 - 110m - http://www.youtube.com/watch?v=YKXk4eMdYJU
5 - 111m
6 - 111m
7 - 110m
8 - 106m

9/18
AM
10 min amrap:
10 burpees
20 double unders
10 kbs 2pd"
7rounds + 31
*kbs felt heavy...

PM
Run 10 min z1
+
Run 4 min @85%
Run/walk 4 min @50%
x4
+
Run 10 min z1
fun!

9/17
A. Build to a 1rm clean and jerk
45x5, 95x5, 135x3, 165x1
185x1 - http://www.youtube.com/watch?v=BBZzS9FVfXs
220x1(PR) - http://www.youtube.com/watch?v=t50aEloaLRM
230x1(PR)

240xf - http://www.youtube.com/watch?v=V_-U5YzkRGY
240xf* - http://www.youtube.com/watch?v=n7JNycTFzqw
*cleaned the bar though could not jerk it... too slow at dropping down. starting to feel tired.

B. Build to a 3rm front squat in 5 sets
255x3 - http://www.youtube.com/watch?v=PQeXzfnfcuo
260x3 - http://www.youtube.com/watch?v=Ijvm7eaLEI0
265x3 - http://www.youtube.com/watch?v=AAU8_T3HFSc
270x3(PR) - http://www.youtube.com/watch?v=mHGcIlGK9gc
275x(2+f) - http://www.youtube.com/watch?v=GNhGRPO_MYE
+
30 squat clean and jerks for time 135

5:01 - the first five reps were done unbroken. felt good, strong though i would have preffered doing thrusters vs clean and split jerk. i am sure i would have later transition into C&J though at first it is more efficient.

15th
PM Class
Snatch
45x5, 70x5
125x(1+f+1) - http://www.youtube.com/watch?v=pg55ab5eFqs
140x3 - http://www.youtube.com/watch?v=4-iVaU4r-PE
140x(1+f+1) - http://www.youtube.com/watch?v=mJX9ozLriQY
140x3 *jumping forward on all 3 reps!!!

Drop Snatch
125x5 - http://www.youtube.com/watch?v=BpHzjWBmDQY
125x5 - http://www.youtube.com/watch?v=YpmQ6r_7iu0
125x5 - http://www.youtube.com/watch?v=T40vXl9zB3E

Jerk
125x5 - http://www.youtube.com/watch?v=qBdAGP7qnws
140x5 - http://www.youtube.com/watch?v=0XSZl-QkXVM
165x5 - http://www.youtube.com/watch?v=CpxuSGr_6Y8
185x3 - http://www.youtube.com/watch?v=qlklNXvwabA
185x3 - http://www.youtube.com/watch?v=eVJh8nKVPTQ
185x3

14th

A.Press; x 3,3,3,3; rest 3 mins
135x3 - http://www.youtube.com/watch?v=nPZqsY6QZjo
137x3 - http://www.youtube.com/watch?v=8HpZjsGg3pM
140x3, 145xf

+

For time:
75 ring dips
150 sit-ups
75 chins
* separate reps as needed until all are finished

separated in 3 rounds
25ring dip
50sit-up
25chins
time: 10:21

ring dip was the hardest... had to focus to lock arms at the end. also, i had problems timing my kip in the chins.

13th
A.F.sqt-Build to a 1rm
45x6, 135x5, 135x5, 185x2
245x1 - http://www.youtube.com/watch?v=gSMGvv0Fhtk
280x1(PR) - http://www.youtube.com/watch?v=c6UMg9el6NY
295x1(PR) - http://www.youtube.com/watch?v=OFMmK9r5ecU
300xf*

*Note to self: NEVER GIVE UP!!!!... you don't know how close you may be from your goal... live and learn…

B.Hang power clean and Jerk; x 2; x 6; rest 90 sec-build slightly each set
155x2 - http://www.youtube.com/watch?v=GX9eoheRxTU
165x2 - http://www.youtube.com/watch?v=rsjf2z-QGa4
170x5 - http://www.youtube.com/watch?v=dFfoJF5_hP8
175x2 - http://www.youtube.com/watch?v=t5fzaPigYcY
180x2 - http://www.youtube.com/watch?v=mhBtlZ8fl_c
185x2 - http://www.youtube.com/watch?v=-K5Uacs2Qyg

+

5-7 sets of....look for critical drop off:
3 Tough HSC @ 175#
6 Burpees
40m sled push
rest 7 mins
completed all 7 sets. i should have stoped after round 6, THAT was the critical drop off.
1 - @ 135# sled; no traction, wet floor.
http://www.youtube.com/watch?v=z-0vBncmMVE
2 - @ 115# sled

11th
20 rounds of:
3 C2B
3 Burpees
4:57 - all sets unbroken

- to keep focus, aware during the training, every second, every minute, every rep
- how can you be in control of your self if you are not aware of your self?

10th
A.Snatch 1rm
45x5, 75x5, 115x3 - http://www.youtube.com/watch?v=KtOS2zdGfZg
145x(1+f+1) - http://www.youtube.com/watch?v=99LEbuOmt4c
165x1

175xf - http://www.youtube.com/watch?v=nQJ-GNqiEpM
175xf - http://www.youtube.com/watch?v=SUgYS8nl2wI
175xf - http://www.youtube.com/watch?v=JJUXOGRYCVQ
175xf
175xf

B.OHS 1rm
225x1 - http://www.youtube.com/watch?v=JpYBMGUAbt0
255xf - http://www.youtube.com/watch?v=egZKWiUdPGg
255xf, 255xf, 250xf
250xf

250xf - http://www.youtube.com/watch?v=PgQK8a9pt24

+
12 mins amrap:
80m farmers walk @ 1.5/h
3 Tire flips
6 sledge hammer strikes per hand

8th
Snatch
45x5, 75x5, 75x5
115(4+f) - http://www.youtube.com/watch?v=ok4uyads2Pk
125x(4+f) - http://www.youtube.com/watch?v=QmLlHnIU2FM
140x (1+f+3) - http://www.youtube.com/watch?v=dBGiUEoIsfo
140x (1+f+3) - http://www.youtube.com/watch?v=Do4GpSUdGA4
140x4

140x(f+3) - http://www.youtube.com/watch?v=T8rpOfuEp-A
140x(f+2+f+1) - http://www.youtube.com/watch?v=zqNtTC1moZ8

C&J
145x3, 165x3
190xi - http://www.youtube.com/watch?v=FlKwmQPEMhI
190xi - http://www.youtube.com/watch?v=1EXCx8ZTopU
190xi - http://www.youtube.com/watch?v=iUzcyTSaEl8
190xi - http://www.youtube.com/watch?v=UuC8--A5VDc
190xi

i = 1 clean/2front squat, 1clean/1jerk

Front Squat
190x4, 215x4
225x4 - http://www.youtube.com/watch?v=CXAInaSaGcE
225x4 - http://www.youtube.com/watch?v=J1vvhBseddQ
225x4 - http://www.youtube.com/watch?v=XG389LB59oE
225x4 - http://www.youtube.com/watch?v=KOQoYmqFR5A
225x4 - http://www.youtube.com/watch?v=aUJIL5WO6Ds

OPT Camp "AKA" Big Dawg Bash

Oct 7-9, 2011

7th
10-1 HSPU, breathing ladder... 10reps, 10 breathes, 9 reps, 9 breathes....
http://www.youtube.com/watch?v=qApcv8_ZidE
could not do all resps unbroken... started to fatigue at the 5th, 4th rep.
+
10 mins amrap:
1 Rope climbs-20''
20 sit-ups
6 rounds +4reps

6th
A. B.Sqt- Build to a true 1RM for the day
45x10, 135x5, 135x5, 225x2
275x1 - http://www.youtube.com/watch?v=2eVsZKCaF60
320x1(PR)

4th
"Elizabeth"
21-15-9
squat clean @ 135#
ring dip
5:50(PR)

slept a lot more, was able to continue working, staying focus on the clean technique... (technique under fatigue vs state of mind/awarness)

3rd
A.Snatch 1rm
45x5, 45x5, 75x5, 115x3, 140x1, 165xf, 165xf
165x1

185xf - http://www.youtube.com/watch?v=sI6oHzeLQZA
185xf - http://www.youtube.com/watch?v=WPojIRMb0yU
185xf - http://www.youtube.com/watch?v=b1mOje-RB6k
185xf - http://www.youtube.com/watch?v=Di524kPVC84
185xf - http://www.youtube.com/watch?v=5PqOfr0-vSA
*was afraid to go under the bar!

B.OHS 1rm
185x1 - http://www.youtube.com/watch?v=qedEfs6ggrM
225x1 - http://www.youtube.com/watch?v=FBDuzb7GHPM
250xf *lost control at the top position

+
For time:
9 MU
100m sled push @ 165# added
7 MU
100m sled push
5 MU
100m sled push
10:03
The sled push was the goat in this wod... i had a very hard time digging deep to continue the motion of the sled. Not enough sleep the night before!

1st
Squat Snatch
45x5, 70x(3+x+1)
70x(3+f+1) - http://www.youtube.com/watch?v=7HWKikOF6Lk
105x5 - http://www.youtube.com/watch?v=5CHeVn_eyNU
125(2+f+1) - http://www.youtube.com/watch?v=5Heuhy2zklg
140x3 - http://www.youtube.com/watch?v=zTD7sADdlP0
140x3 - http://www.youtube.com/watch?v=a-jk-BfDXnk
140x3 - http://www.youtube.com/watch?v=ZidnskhyEaM
140x3 - http://www.youtube.com/watch?v=t3UefsW6Qr0
140x3

Clean & Jerk
140x3 - http://www.youtube.com/watch?v=YgnMn2ubQxo
165x3 - http://www.youtube.com/watch?v=qDffIMgoQiA
190xi* - http://www.youtube.com/watch?v=5Weso8nIZVE
190xi* - http://www.youtube.com/watch?v=1JdeQNxdf5g
190xi* - http://www.youtube.com/watch?v=_8XXHHGU7bM
190xi* - http://www.youtube.com/watch?v=mq00j0FYMTQ
190xi*

i* - 1cl, 2 fs/ 1cj

Front Squat
190x4 - http://www.youtube.com/watch?v=FKJ_GHT_g9E
215x3 - http://www.youtube.com/watch?v=Y4DrU5vMJmo
225x4 - http://www.youtube.com/watch?v=mr-1HC4GUyY
225x4 - http://www.youtube.com/watch?v=fDuLnrDlr1k
225x4 - http://www.youtube.com/watch?v=aaS7d1_ZKcc
225x4, 225x4

31 st
A.Press; x 5,5,5,5; rest 3 mins
45x10, 95x5
135x5

130x5 - http://www.youtube.com/watch?v=ibmZx_PwQiI
135x5
135x(4+f) - http://www.youtube.com/watch?v=wmAdR59044g
+
30,20,10 For time:
push-ups
K2E
GH ext.
6:18