Wednesday, November 30, 2011

113011 Back Squat, Shoulder Press

5/3/1 C3 w1d1

Buy in:

5 min jump rope
3 rounds of:
10 air squats
10 bar dips

RRPuP Step 10:
6-4-4-3-3

Strength:
Back Squat 5-5-5+
warm
115-140-170
work
185-210-240(6 PR!)

Shoulder Press 5-5-5+
warm
60-75-90
work
100-115-130(6)

Accessory:
Bulgarian Squats
15# x 10, 20# x 10, 25# x 10
Shoulder Press
95# x 12-9-7

WOD:
Off

Felt like my lack of nutrition from being sick the last 2 days really threw me off. The last 2 squat reps were a monumental struggle. Have stopped supplementing with protein shakes for the last 2 weeks and wondering if that's part of the issue. I'll give it another week and see how I feel.

Tuesday, November 29, 2011

112711 5mi and Rocky Steps

WOD:
5mi run
at halfway point 6 rounds up and down the Art Museum steps

RRPuP Step 9:
5-4-3-3-3

112611 Burpees, Parallette pass-throughs, GHD Sit-ups

5/3/1 C2 de-load week (40%, 50%, 60%)

Buy in:

5 min jump rope

RRPuP Step 9:
5-4-3-3-3

Strength:
Bench Press 3 x 5
80-95-115

WOD:
Complete as many rounds as possible in 5 minutes of:
5 six count burpees
7 push-up & dip pass throughs
9 GHD sit-ups.
Rest 90 seconds and repeat for a total of 3 cycles.

Score:
2 rounds + 5 burpees + 3 push-ups/dips
2 rounds + 5 burpees + 3 push-ups/dips
2 rounds + 5 burpees + 2 push-ups/dips

Friday, November 25, 2011

112511 Power Cleans and Double-unders

5/3/1 C2 de-load (40%, 50%, 60%)

Buy in:

800m run

RRPuP Step 9:
5-4-3-3-3

Strength:
Deadlift 3 x 5
135-170-205

WOD:
4 rounds for time of:
5 75% 1RM Power Cleans (135#)
50 Double-unders
Time: 14:15

Cash out:
3 rounds of:
20 sit-ups
15 push-ups

112411 Binge

Happy Thanksgiving! Karen and I whipped up quite a feast today. Aside from my pull-ups the only reps I got in today was reps of fork to my face. For time of course. After it was all said and done I probably got in in the neighborhood of 5,000 calories today. Should make for some good fuel for tomorrow's workout.

RRPuP Step 9:
5-4-3-3-3

Wednesday, November 23, 2011

112311 DB Hang Power Clean and Jerk, Bear Crawls

5/3/1 C2 w4d2 de-load (40%, 50%, 60%)

Buy in:

Foam rolling
10 burpees
10 65# overhead squats

RRPuP Step 9:
5-4-3-3-3

Strength:
Shoulder Press 3 x 5
60-75-90

WOD:
5 rounds for time of:
15 25# Dumbbell Hang Power Clean and Jerk
72’ Bear Crawls
Time: 13:22

Skill:
5 x 2 x 85# Snatch Balance

Tuesday, November 22, 2011

112211 400m run, Squats

5/3/1 C2 de-load week 1RM(40%, 50%, 60%)

Buy in:

5 min jump rope
10 45# overhead squats
15 45# Good Mornings
20 sit-ups
20 45# Barbell curls

RRPuP Step 9:
5-4-3-3-3

Strength:
Back Squat 3 x 5
110-135-165

WOD:
In 2.5 minutes, run 400m then complete as many air squats as possible. Rest 90 seconds then repeat for a total of four cycles.
Training Tips: Shoot for 50 squats or more per cycle.
Score (squats/round): 25, 35, 30, 33

Cash out:
4 x 10 Ab rollouts

Monday, November 21, 2011

112011 Tabata Something Else

5/3/1 C2 w3d5

Buy in:

800m run

Strength:
Off

WOD:
Complete a tabata of each of the following movements: pull-ups, push-ups, sit-ups, squats. There is no rest between tabatas. Your score is total reps for all four movements.
Score: 312

Compare to 110503
Score: 282


RRPuP Step 9:
5-4-3-3-3

Hell yeah! 30 more reps!

111911 True Push-ups, Weighted Step-ups, Ring Dips

5/3/1 C2 w3d4

Buy in:

800m run
15 overhead squats w/ 45#
15 each arm 20# KB Sotts presses

RRPuP Step 9:
5-4-3-3-3

Strength:
Bench Press 5-3-1+
warm
80-95-115
work
145-165-185(9)

WOD:
21-15-9 reps of:
True Push Ups
Weighted Step-ups (M:75 lbs/W:45 lbs)
Ring Dips (Strict)s
Post total time.
Time: 19:40

No parallettes so push-ups were done with elevated feet. Ring dips were a significant struggle. In the last round they were done in chunks of 2 and 1.

Friday, November 18, 2011

111811 Schoolboy

5/3/1 C2 w3d3

A.M.
------------------------------
Buy in:

800m run
15 shoulder dislocates
10 overhead squats w/ dowel

RRPuP Step 9:
5 | 4 | 3 | 3 | 3

Strength:
Deadlift 5-3-1+
warm
135-170-205
work
255-285-320(4)

P.M.
------------------------------
Buy in:

5min jump rope
2 rounds of:
10 parallette push-ups
15 v-ups

WOD:
"Schoolboy"
20 min AMRAP of:
5 bodyweight(205#) deadlifts
1 15' rope climb
Score: 12 rounds +2 DLs

Skill:
3 x 15 bridged HSPU

Subbed towel pull-ups for rope climbs. Did 4 pull-ups for each as this is the # of pulls for me to get up a 15' rope. Great WOD for forearm and grip strength.

Wednesday, November 16, 2011

111611 Burpees, 200m run, DB Shoulder to overhead

5/3/1 C2 w3d2

Buy in:

5 min jump rope
Shoulder mob
2 rounds of:
10 bar dips
20 sit-ups

RRPuP Step 9:
5 | 4 | 3 | 3 | 3

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
110-125-140(6)

WOD:
3 rounds for time of:
10 Burpees
200 m Run
10 Two Hand Dumbbell Ground To Overheads 35 lbs
200 m Run
10 Two Hand Dumbbell Ground To Overheads 35 lbs
200 m Run
10 Two Hand Dumbbell Ground To Overheads 35 lbs
10 Burpees
Rest for 2 minutes after each round
Post total time.

Time: 21:10

Cash out:
3 x 10 ab rollouts

Tuesday, November 15, 2011

111511 The Couplet

5/3/1 C2 w3d1

Buy in:

5min jump rope
Burgener warm-up

RRPuP Step 9:
5 | 4 | 3 | 3 | 3

Strength:
Back Squat 5-3-1+
warm
110-135-165
work
205-230-260(4)

WOD from 110711:
The Couplet
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target) <--No med ball today. Subbed 10# DB thrusters 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) <--Scaled to 65# Time: 23:40

Compared to 112707:
12# ball
65# snatch
21:47

A little slower, but a little heavier on the WOD. I consider it a wash. A little disappointed with my squats today. I thought I could have gotten 5 on the money set. While the 5/3/1 program is easier to follow the gains are harder to track than CFSB. With CFSB I knew every session what I needed to do to PR. With 5/3/1 there are some calculations that have to be made prior to the lifting session in order to know where the PR is. Need to be more diligent in my planning.

Monday, November 14, 2011

Tough Mudder Post Mortem

While this stuff is still fresh in my head just thought I would get this down for future reference and anyone who happens to stumble onto this.

Training
To make the experience as enjoyable as possible you've got to put in the time. Can you do it without training? Maybe. But I sure as fuck wouldn't want to be THAT guy. I saw him on Sunday and he was NOT having a good time. And honestly the training was much harder than the actual event. I didn't do much running unless it was part of a CrossFit WOD aside from our Sunday morning 7mi team sessions at Valley Forge Park and 2x/week doing sets of 100m repeats with the truck tire. And this running only took place 2 months out from the event.

Crossfit
CrossFit was the perfect complement to this event. The Tough Mudder is a true test of general physical preparedness (GPP) and that's what CrossFit aims to improve. It's immediately apparent why we're doing all of those box jumps, pull-ups and burpees. So many of the obstacles directly correlate to these movements.

Strength
CF alone will get you there but I think my dedicated strength work played a huge factor in my success. A linear progression program like CrossFit Strength Bias or Jim Wendler's 5/3/1 will have you doing plenty of squat work and deadlifts to help getting on top of the obstacles. And while runners like to shy away from strength training, on a cold day like yesterday it would behoove you to put a little extra meat on your bones. I saw some typical runners and they were cold. Very cold.

Hill sprints
I did some, I'll be doing more next time around.

Mobility
Just go to mobilitywod.com every day and do the work. This is the shit no one likes to do but just a few minutes a day will help stave off injury and transform you into a supple leopard. Being able to get into a strong position is a huge factor in being able to do the strength work as well. Again, just take my word for it and do it. You'll thank me later.

Gear
Compression gear
Under Armor-type compression gear is a must. When you're wet you WILL be cold and the long sleeves and pants will provide that extra level of comfort.

Gloves
Some say they're not necessary but I disagree. Gloves are less about keeping you warm and more about grip, and you'll need plenty of it. Thin, mechanics-type gloves are all you need.

Shoes
I rock the New Balance Minimus Trail MT10's. They drain well and provide plenty of grip and I don't even notice them. They are a minimal shoe, so if you've never used this type of shoe before ease into training with them and train with them often. Your calves will thank you.

Socks
Thin, lightweight, wool running socks. They'll provide a bit of warmth and wick away moisture.

Monistat Chafing Relief Powder Gel
Apply liberally to your "under carriage" and run chafe-free. I cannot overstate how critical this was for me.

Nutrition
Now my wife and I have been kinda Paleo for the past year and that works for us. Very low carb, heavy on the protein and fats. When I was doing triathlons the go to meal the night before was pasta and bread. This is no longer the case for me. The night before the race we had a rib eye steak, baked sweet potato and roasted brussel sprouts. The morning of it was scrambled eggs and bacon and a small bowl of oatmeal mixed with walnuts, flax seed, ground coconut, banana and maple syrup. Just enough carbs to start the race then we supplemented with Cliff Blocks and water throughout.

And drink plenty of water in the days leading up to the event. If you're wondering if you drank enough, you didn't.

That should do it. Happy racing.

111311 TriState Tough Mudder

Awesome! Just AWESOME!


Of the 12 people on our team the 2 CrossFitters (Karen and I) finished strongest. Dare I say we even thought it was easy--we OWNED it. Not to discount the accomplishments of anyone who finished this beast, but now I know what Coach meant by "prepare for the unknown and unknowable." I get it now. The Tough Mudder was right in our wheelhouse thanks to CrossFit. It's a true test of GPP. Aside from a few bumps and bruises I feel like a million bucks today.

Surprisingly (but maybe not) the one-dimensional marathoners in the group were the ones who struggled most. Followed by the traditional cardio/weights and P90X'ers. But that's really splitting hairs. Everyone stepped their game up today and played like a champion. Emphasis on the play.

I can't remember the last time I had this much fun. It was as if I were transported back to my childhood, rolling through the mud and scrambling and climbing over obstacles. Without a doubt I am hooked and can't wait for the next one.

2012 Bear Creek, PA--we've got you in the crosshairs.

Friday, November 11, 2011

111111 Strength Day

5/3/1 C2 w2d2

A.M.

----------------------------
2mi run in 17:00

P.M.
----------------------------
Buy in:
5 min on stationary bike
2 x 10 push-ups
2 x 10 45# OHS

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength:
Deadlift 3-3-3+
warm
135x5 | 170x5 | 205x3
work
235 | 270 | 304(4)
Bench Press 3-3-3+
warm
80x5 | 95x5 | 115x3
work
135 | 155 | 175(11)

Didn't want to push it too hard on the DLs with the Tough Mudder only 2 days away.

111110 Active Rest

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Wednesday, November 9, 2011

111109 Tire Pushes, Box Jumps & DB Thrusters

5/3/1 C2 w2d2

Buy in:

5min on stationary bike
10 burpees
10 bar dips

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength:
Shoulder Press 3-3-3+
warm
60x5 | 75x5 | 90x3
work
105 | 120 | 135(6)

WOD:
100m tire push
21 19" box jumps
21 25# DB Thrusters
100m tire push
15 19" box jumps
15 25# DB Thrusters
100m tire push
9 19" box jumps
9 25# DB Thrusters
100m tire push
Time: 9:45

Tuesday, November 8, 2011

111108 Muscle-ups, Front Squats and Hip Extensions

5/3/1 C2 w2d1

Buy in:

5 min jump rope
2 rounds of:
10 push-ups
20 sit-ups
10 45# overhead squats
10 45# good mornings

Strength 3-3-3+:
Back squat
warm
110(5) | 135(5) | 165(3)
work
190 | 220 | 245(8)

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

WOD:
4 rounds for time of:
3 muscle-ups (no rings; scaled to 3/3 pull-ups/bar dips)
5 185# Front squats (155#)
9 Hip Extensions
Take 2 min break after each round
Time: 11:34

Skill:
Snatch Balance 2-2-2-2
65 | 85 | 95 | 115(1)

Monday, November 7, 2011

111106 Mudder Conditioning (long run)

Tough Mudder Conditioning

6mi run w/ the following calisthenics done throughout:
20 hill sprints
10 side hurdles
20 air squats
2 x 30 sit-ups
2 x 10 push-ups
4 passes on monkey bars
10 burpee pull-ups
25 box jumps

Time: 1:20:00

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

111105 Tire drags, box jumps and wallballs

5/3/1 C2 w1d5

Buy in:

5min jump rope
2 rounds of
10 overhead squats
10 burpees

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength 5-5-5+:
Deadlift
warm
135 | 170 | 205
work
220 | 255 | 285(8)

Bench Press
warm
80 | 95 | 115
work
125 | 145 | 165(13)

WOD:
For time
21-15-9 of:
24" box jumps
20# wallball to 10' target
Begin each round with 100m tire drag
Time: 13:40

Cash out:
3 x 10 ring ab extension
2 x 10 ring push-ups

Friday, November 4, 2011

111104 Crawl Complex

Warm up:
100 jumping jacks
15 Shoulder dislocates
2 rounds of:
20 Overhead Squats w/ dowel
15 65# Good Mornings

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength:
Off

WOD: from mudrunmaniac.com
Complete 2-4 cycles of the following:

20 Yard Bear Crawl Forward/Reverse
20 Yard Bear Crawl Lateral (Left/Right)
20 Yard Crab Crawl Forward/Reverse
20 Yard Crab Crawl Lateral (Left/Right)
20 Yard Caterpillar Crawl Forward/Reverse
20 Yard Caterpillar Crawl Lateral (Left/Right)
20 Yard Gator Crawl Forward/Reverse
20 Yard Gator Crawl Lateral (Left/Right)
Rest 2 minutes rest between each cycle.
Time: 28 min

Great prep for the Mudder. Made the mistake of taking 2min in between each crawl type, but it was much needed recovery. I only got through 1 cycle then had to call it quits because of time constraints. Could have done 1 more cycle but it would have been ugly. This was extremely difficult. Heart rate was jacked.

Thursday, November 3, 2011

111103 Active Rest

5/3/1 C2 w1d3

30min fasted walk

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Wednesday, November 2, 2011

111102 Tire Drags

5/3/1 C2 w1d2

Buy in:

light run

Strength:
Off

WOD (from strongmanwod.com):
Load a tire or sled with 50% of your body weight and drag it x 100 feet. (scaled: 86# = 41%)
Add 10% and drag it x 80 feet. (106#)
Add 10% and drag it x 60 feet. (126#)
Add 10% and drag it x 50 feet. (146#)
Rest 7 minutes and repeat for a total of 3 rounds.

Not timed, just did the work.

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Cash out:
Bar Dips
10 | 10 | 10 | 5

Really feeling yesterday's squats.

Tuesday, November 1, 2011

111101 2010 NorCal Qualifier

5/3/1 C2 w1d1

Buy in:

5 min jump rope
2 rounds of:
10 45# Overhead squats
15 45# Good mornings
20 sit-ups

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength 5-5-5+:
Back squat
warm
110 x 5, 135 x 5, 165 x 3
work
180 | 205 | 230(8)
Shoulder press
warm
60 x 5, 75 x 5, 90 x 3
work
95 | 110 | 125(7)

WOD:
2010 NorCal Qualifier
AMRAP in 10min of:
7 115# Thruster
12 50# DB swings
7 C2B pull-ups
Score: 4 rounds + 2 thrusters

Cash out:
3 x 12 K2Es