Fight Gone Bad

I thought I was going to kill this workout this morning. Rested and ate well, hydrated. I gamed it poorly and chose to start on rowing, my weakest of the 5 stations. The rotation is one minute each of

SDHP
Box
PP
Row
WB

with a minute rest between rounds. Three rounds.

I scored a 245, which is pretty much bullshit garbage performance for myself. I was really mad at myself for not doing what I know I'm capable of. I wanted to do it again after the 830 class finished up just to try to save face, but I know it wouldn't have gone well. I know it's not that big a deal in the grand scheme of things and keeping perspective is important, I just feel like I didn't rise to the challenge. Metabolic workouts are [one of] my weaknesses. Thanks to a running program I'm undertaking, my hope is that it will extend my endurance significantly. Time will tell.

The scoreboard

Wednesday June 11, 2008

6pm dumbell workout:

5 deadlift
5 hang squat clean
5 push press
10 pullups
15 box jumps

5 rounds

15:56

According to Adrian, 50# dumbells were rx'd, so that was the weight of the day. My legs are smoked. I think thursday is a rest day. Here's how everyone else fared:

Tuesday June 10, 2008

I couldn't stay away (but maybe I should've) and came to the 6pm class as well. It was an interesting session because you had to guage yourself on how many squats you could do, but standing and resting w/ the weight racked on the shoulders was wasting the parnter's time if done w/ the burpee box jumps. It went like this:

5 rounds of

Max reps backsquat
7 Burpee Box jumps

or the reverse for the partner.

My first couple of rounds were pretty good, but the output dropped off pretty quickly after that. Aneel and I got 123 (63 for him, 60 for myself) reps between us in 11:02. We finished off the night w/ 10 rounds of hollow rock. After this morning and tonight, my hips and legs are smoked.

Fight gone bad on Saturday.

Tuesday June 10, 2008

6am class... yawn.

I got up to go running w/ Matt this morning at Kezar stadium but he wasn't feeling up to a track workout so I went to CF instead. I think I like getting up early, although working out that early first thing is definitely different when the body has been still for a few hours.

In teams of 4, the workout was 15 minutes of

Row
Wall Ball
Burpee
Push press a barbell

Rotating on the minute, the team score was total wall balls. I don't recall how my team performed, but I had 4 attempts at the wall ball for a total of 88 reps. I'm pleased with that output because my fight gone bad has been limited by a low wall ball score. The first couple rounds were in the high 20s as well. I'd like to get a FGB in soon; it's been a while since I attempted it.

Monday June 9, 2008

Tonight's 6pm workout involved lunges with weight overhead and burpee box jumps. I used a 53# kettlebell (ran out of 45# dumbells). I noticed a large difference in my ability to keep weight locked out overhead right vs. left. Right is much stronger.

Lunges: 20-15-10-5
Burpee Box-Jumps: 3-6-9-12

The rounds looked like :

20 walking lunges w/ weight in right hand
3 BBJ
20 lunges w/ weight in left hand
3 BBJ

15 lunges
6 BBJ
15
6
...
5 lunge
12 BBJ
5
12

13:56

It was a great workout that had enough volume to make my legs weak and lungs heave. I'm setting my alarm for 530am to run w/ Matt tomorrow.

Thursday June 6, 2008

Kevin coached the 6pm class tonight. The workout was:

Gate Run
1 Squat Clean 95#
10 Pull-ups

Run
2 Squat Cleans
9 Pull-ups

...

Run
10 Squat Cleans
1 Pullup

18:20

Rogue Do-Win

Happy belated birthday to me. My Rogue Do-Win weightlifting shoes showed up via UPS today. I'm hoping the difference in stability is noticable.

Wednesday June 4, 2008

A smaller group showed up for 6pm class tonight, which was nice because that typically gives us a chance to work on some technical lifting w/ a bit more attention from the coach if we need/want it. The consensus tonight was to work on the snatch. We moved through a heaving snatch balance first to get some repetition with getting the weight overhead and down into the squat correctly. Josh and I started into the snatch, and I realized it's way harder to do it from a hang when you don't have the momentum from the ground. He pointed out that I was going super deep, and almost doing a negative with the bar overhead. I would catch it above, lower myself deeper into the squat, then come up and out. We put up 125 a few times but sorta ran out of time. Kelly wanted to get some metcon in so we did 3 rounds of 2 minutes of boxjumps. Josh called me out for grabbing the low box and made me do the higher one w/ him. Felt ok tonight.

Monday, June 2, 2008

We started off w/ a warmup of tabata pullups and knees to elbows, then a mile run. I now have a quantitative idea of how horrid my running is. Time to really put those new shoes to use.

The main workout was to count total reps of

5 min clean and jerk 75#
5 min double unders

2 min rest

3 min clean and jerk
3 min double unders

2 min rest

1 min clean and jerk
1 min double unders

Saturday May 31, 2008

Crowded today. Today we worked up to a heavy single back squat and overhead squat. It felt a little rushed, which may or may not have had an effect on my slightly lower than last PR scores.

BS: 255# (PR is 265)
OHS: 145#

The backs of my arms are still pretty tender today. I'm not sure if its from the little swimming I did the other day, or if it's residual from that overhead workout on Wednesday.