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Old 01-01-2012, 06:52 PM   #31
Ross Hunt
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Re: Power Endurance

2012-01-01

Vertical Power/ Intensity Pull

A1 Power Clean and Split Jerk 1 x 135, 185, 205, 215, 225, 235, 245, Power Clean (no jerk) x 255, 265, 270
B1 Test Vertical: ~29-30".
B2 DL 1x 135, 185, 225, (belt) 275 a couple of times, 315, 335, 355, 375.
C1 RDL 5x225, 275, (belt) 275, 275x clean pull 3, RDL 3.
C2 Strict Toes to Bar: 3x5.


Vert Measurement is rough--I basically measured the difference between my standing high shoulder reach and the top of a basketball rim (28") and then estimate the difference based on what I can grab. My short-term goal would be to get my palm to touch the top of the rim--that would be 31".
Clean--I was very pleased with this. I had hoped for a 270 C+J, but my back felt dicey as I moved up to 245 on the jerk, so I played it safe. With a 250 push-press yesterday, the power is easily there.
Deadlift--Again, I was pleased with this all things considered. My back is definitely not 100%--this felt tough and uncomfortable, even with a belt--but there was no flare-up of pain during or after the lift, and it hasn't been that long at all since the injury. My back is tightening up some now in response to the loading, but nothing majory, and to be able to come back to ~90% so soon afterwards is really great.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-02-2012, 08:28 AM   #32
Ross Hunt
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Re: Power Endurance

2012-02-01

Sprinting/ MetCon

300m, walk 100m
10 muscle-ups (8/2)
300m, walk 100m
10 muscle-ups
300m, walk 100m
300m, walk 100m

All 300m between 52 sec and 55 sec.
8 Muscle-ups unbroken on first set--went for 9, but lost my balance and fell through a 1/2 iron cross-fun.
Was originally planning to do 10 in between each 300m, but my rings started to slide down the tree branch I was using. There is possibly no aspect of training that ****es me off more than having the rings slip down.

Finished w/ ~70m of walking lunges and scales/1-leg deadlift (a lot of the latter). There is a manifest deficit in balance/posterior chain coordination between my left and right legs. My right--where my back was injured--is weak.

All in all, good for a morning workout. Next week I will try to get the rings hung up properly, and do 4 rounds of 400m with 3 sets of 8 muscle-ups in between.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-05-2012, 07:25 AM   #33
Ross Hunt
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Re: Power Endurance

2012/01/04

Linear Speed/ Bench Volume/ Squat Volume

a1) 40m sprint: 5.9 sec, down from 5.97; several 6:00 or sub-6:00 times.
a2) Bench Press: 7x3x200
b1) High Bar Squat: 5x3x275
c1) Assisted HSPU x 8, 5, 2
c2) L-Chin x 10, 10

I'm sticking with 40m just because it easier to measure and time. I got a PR of 5.9 seconds (down from 5.97), which should work out to a sub-5.5. 40 yard sprint--getting better.

The bench and squat weights were perfect, but a dense out-of-gym schedule prevented me from getting in the volume. This is a shame, because the volume fluctuations are important for driving progress. However, because my injury reduced the amount of volume I did last week, I believe that this will still communicate itself to my CNS as an uptick in volume, at least if I succeed in hammering high-volume cleans and clean pulls this afternoon.

So far, so good. Back tightened a little bit after high-bar squats last night, but is still getting continually better. Assisted HSPU (heels over something pulling up) strains the back more than anything else right now, so I may drop those in favor of a strict barbell or dumbbell press with a similar rep range. It's easier to stay in neutral when you're right side up (at least when you're a klutz ).
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-06-2012, 08:10 AM   #34
Ross Hunt
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Re: Power Endurance

2012/01/05

Horizontal Power/ Pull Volume

A1) Find Best Standing Broad Jump: 10'
B1) Power Clean 15x1x255
C1) Flat-Flooted Clean Pull 10x3x285 w/straps
D1) 3x30 'Russian' Dumbbell Swing (shoulder height) x 85 pounds, ~1-1:30 min rest
E1) Lying leg raises abs

10' Broad jump is freaking awesome.

This workout went absolutely perfectly. I got all the volume I needed, didn't have to use a belt for pulls.

I identified a weakness in the flat-footed clean pulls. I think training towards power cleans has left me with a tendency to put the back into slightly lordosis and thus incompletely extend the hip. You can get away with this for massive weights in the power clean, but since my goal is to increase my overall hip extension power, I am going to train flat-flooted pulls and stricter technique as well.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-06-2012, 08:16 AM   #35
Ross Hunt
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Re: Power Endurance

2012/01/06

Sprinting


Warm-up
6x400 meters, 1:30-4:00 rest in between
1:20+, 1:12, 1:09, 1:06, 1:13, 1:13.
Finish w/ 100m of walking lunges and scales/ unloaded single leg deadlifts.

Not bad considering the two previous days' activity . Actually, except for the 1:20 lap (which I deliberately took slow and relaxed) every rep was approximately the same pace as my 300s the previous week (between 50-55 seconds, 50 seconds would = 1:06.6, 55 seconds would = 1:13.3)

Stopped a little earlier than I had planned (was planning on 7-8) just because my shins have been hurting. They got better today, but I think what gets them is when I lose proper running technique and start basically slapping my feet against the ground instead of properly snapping back into dorsiflexion.

Back is mostly better. Pain is wandering around like a gypsy, but it's weak now.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-08-2012, 11:06 PM   #36
Ross Hunt
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Re: Power Endurance

2012/01/07

Rest

2012/01/08

Vertical Push/ Squat Intensity

A1) 20 yard shuttle--untimed, left stopwatch at home
A2) Overhead Press 3 x 95, 1x115, 135, 145, (belt) 155, 165, 0 x 170, 170 PR
B1) Push-Press 3x135, 1x185, 205, 225, 235, 245, 0x255, 3x 225, 2x 225, 1x225, 2x225
C1) Low-Bar Squat 3x 135, 185, 225, 275, 295, 315, 335, 345
D1) Max Rep Push-up+45 pounds: 30 reps PR
D2) Max Rep L-Chin: 15 reps

A good day. I am very pleased to have increased my OHP again; incorporating the bench and at least some dedicated upper body assistance work is definitely helping me.

The squat was a little lame; I was not happy with the confidence, depth, and coordination of the reps. They were not terrible, and frankly good considering that my back just stopped hurting intermittently two days ago.

I am itching to make lower body strength gains, but patience will pay off. So far, so good; I am hitting all my marks.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-10-2012, 09:17 AM   #37
Ross Hunt
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Re: Power Endurance

2012/01/09

Vertical Power/ Pull Intensity

A1) Power Clean and Split Jerk x 135, 185, 205, 225, 245, 255, 265, 275
B1) Low Clean Pull 3x 275, 275, 295, 305, (belt) 315, 315, DL 1 x 365
B2) Vert--maybe a little higher (maybe 30") maybe not, hard to measure on BB rim
C1) More Low Clean Pull w/belt 3x 315, 315, 315, (315?)
C2) Strict Toes To Bar x 8, 8, 7/1
D1) Several rounds light back extension work
D2) Several rounds lying leg raise

275 Power Clean and Jerk! Nothing bad to say about that. Clean pulls felt good, but DL did not. I set up for 385, pulled on it for a second, and thought better of it--back is not there yet for heavy pulls. Slight increase in pain but nothing bad.

I am slightly frustrated that my heavy pulls and squats have been held back by my back, but I am very happy with how my C+J is coming back. Clean was easy and high. Back still felt dicey on the 265 jerk, better on 275. The only limitation on the jerk is the comfort of my back (keeping neutral spine as I split under). 275 felt very light and stable in the jerk. Once the back is 100%, I believe I definitely have 300 in me already if I can clean it. Vertical leap was definitely at least as high as last week, probably a little higher. I did not quite get my palm to strike the top of the rim, but it was close.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-10-2012, 09:27 AM   #38
Ross Hunt
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Re: Power Endurance

2012/01/10

Sprinting

Warm-up
400m x 1:20, 1:07, 1:05.86, longer rest
400m x 1:07, 1:08, 1:15, 1:16
Walking lunges x 100m, with 2 sets of 10 scales each side thrown in. Kept sets together more here; basically did lunges in 30+30, followed by 10+10 scales, 20+20 lunges, 10+10 scales, 10-15+10-15 lunges.
Light lying reg raises (15, 15, 10, 10)

There was a real athlete at the track today--always inspiring. She must have been a middle or short long distance runner, and she was running 80-85 second splits for 800-1000 meter intervals, sometimes with minimal rest. Impressive: I probably only could have hung with her for a third of what she did.

Also, because I'm a genius, I ran today in shoes that had sitting out in the freezing rain last night, and I am now waiting for my toes to return to their normal human color. Midvale school for the gifted moment.

Overall, I am happy wiith where the cycle is at now. I could have accumulated more volume in this week if my back had been up to it, but the gains I am experiencing testify that the level of volume is adequate, at least for this microcycle.

If there is one aspect of the cycle I am not happy with, it is my lower body assistance work. It needs to be more purposeful. I am not going to un-screw my back and fix my weakness in that area without dedicated work. This is what I have in mind for next cycle:

Assistance on volume pull day: RDL for sets of 8-10 with straps and a pause below the knee, emphasizing neutral spine, alternated with heavy abs. Hold glute bridge and plank afterwards for one max set each. Assistance on intensity pull day: Heavy, slow back extensions with as many plates as I can hold on to, alternated with lying leg raises (maybe band-resisted if I can swing it). Hold glute bridge and plank afterwards for one max set each.

I have no reverse hyper or glute-ham raise, but I still need my back to becoming a fricking machine.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 01-12-2012, 07:22 PM   #39
Ross Hunt
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Re: Power Endurance

2012/01/02

Horizontal Push Volume/ Squat Volume


A1) 40m sprint: 5.88, hamstring pull
A2) Bench: up to 1x 3x 205, stopped

Spent an hour trying to prevent my hamstring my shutting down mobility.


This sucks. I did a warm-up that was a little too short, did some good warm-up sets on the bench, hit a solid 5.88 40m sprint PR, and then walked back and hit it again with minimal rest. It probably would have been faster than 5.88; my hamstring tweaked as soon as I switched from drive to speed phase, and I was going fast enough that I couldn't stop--hit the leg a couple of times and then had to skip continuously on my left foot.

I don't know what to make of this. Stepping back an examining matters from an objective perspective, I have:

1) dicey back
2) torn hamstring
3) toe injuries from sprint volume
4) 95-100% of my best power output ever (judging by jumps, power c+j, and sprints) with just 2-3 weeks of dedicated training

It seems like my programming was working to induce favorable adaptations in power, but I'm just paying the price for never having taken time off for a long period of time. Right now I want to either:

A) Take a solid week off (instead of maxing this week, since that won't be an option anyway), then take the light week I had programmed, then continue as planned
B) Take a solid week off and do somebody else's programming (outlaw or CrossFit Football, probably). It could be that I just suck at programming my own training.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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