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Old 03-12-2011, 10:54 PM   #61
Jon Harvey
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Join Date: Jul 2008
Location: Lynchburg  VA
Posts: 79
Re: Zen and the Art of Open-Heart Surgery

3/10/11
Bike:
-Spent 50 minutes on the trainer, hated every minute of it
-Don't have way to measure cadence, speed, or distance yet.

3/11/11 @ CF LBC

Warmup:
-ROM Drills
-Front Squat Prep

Strength:
Front Squat: 3 x 5 @ 125
Back Squat 1 x 15 @ 125

Metcon:
"Bottoms to Bottoms"
Tabata Squat with Rest done in the bottom of the squat (resting on your calves is not allowed)
Score: 9 (lowest round)


3/12/11
Run:

Distance: 5.0mi
Time: 45:14

Comments:
-This was the last day of my box's strength cycle, partially due to the Open going on. I'm going to miss the daily strength work since I have a hard time keeping such gains up without a dedicated program
-Fastest I've ever nailed a 5mi run to date - even if it was on 3.5hrs of couch sleep.
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Old 03-21-2011, 09:54 PM   #62
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

So the last week or 2 I've been ridiculously busy (read: lazy) and haven't kept up with the training thread, sorry guys/gals, I promise I'll do better.

Rather than recap the last 2 weeks, I'll start from Friday (3/18)

3/18/11
WOD #1

50 Situps
1mi Run w/ 20# Vest
50 Situps
Time: 13:04, roughly a 10min mile, which was basically my old standard, sans vest.

WOD #2 - Goat Work
4 RFT
500 M Row
30 KB Swings @ 35#
30 Squats
Time: 26:02
-Done at my request b/c I felt nice and warmed up after WOD #1; I learned my lesson.

3/19/11
Run

Distance: 6.5mi
Time: 62:07
Terrain: mostly inner-city, pretty unfamiliar running territory, but I felt the need to mix things up.
Comments: Felt pretty good, except I was obviously tired about mile 5 onward. Didn't have as much post-run calf/achilles soreness (maybe I've crossed that barrier!)

3/20/11: Rest

3/21/11
Run:

Distance: 4mi
Time: 36:02
Terrain: Mix of asphalt and grass.
Comments: Return trip felt hella slow/fatigued. Time was 30sec slower than last week's on the same route.

~ 3hrs later @ CF LBC
Warmup/Skill
-ROM Drills/Dynamic Movement
-Double Under practice (really sucked this up)
-Pistol practice/progression (still can't get all the way down in a controlled fashion)

WOD:
-60 DU (sub 4x singles/240)
-50 KB Swings @ 1pood
-40 Burpees (boo)
-30 Medball Cleans @ 24#
-20 Pullups
-10 KB Clean/Press @ 1pood
Time: 18:28

Comments:I had never done medball cleans before, kind of awkward at first, but I got the hang of them; can't say that I like them, but I don't hate them either. As always, forget burpees, those were the killer for me.
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Old 03-29-2011, 08:54 PM   #63
Jon Harvey
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Join Date: Jul 2008
Location: Lynchburg  VA
Posts: 79
Re: Zen and the Art of Open-Heart Surgery

Really failing at this public log thing guys, sorry.

3/28/11
Warmup:

-Dynamic Warmup/ROM + 10 Pushups/Situps/Pullups/Squats

WOD
4 RFT
7 Pullups
14 Push Jerks 135/95 (Scaled from 95 to 75)
21 Squats
Time: 15:56

Post WOD Work

-30 Weighted OH Situps (25#)
-30 Good Mornings with barbell

Comments:
-Brutal WOD because of the Push Jerks; they were the only thing that slowed me down; I haven't quite perfected the timing of the second dip, which hindered my ability to move much weight; my shoulders was also banged up from doing 50 push press @ 85# on saturday.

3/29/11
Warmup:

-ROM/Dynamic Warmup

-Barbell Complex 3 sets x 6 reps each:
Deadlift/Hang Clean/Front Squat/Push Press/Push-ups with hands on bar
75-85-95#

WOD
10-1 Ladder
Burpees (lateral jump over the bar)
Sumo Deadlift High Pull @ 75#
Time: 12:52

Comments:

-Really liked this workout; the burpees didn't give me as much trouble as I had expected; I need to work on my SDLHP form a bit more and focus on the hip extension with the pull; had this WOD had any other movement after the SDLHP that involved my upper body, I would have been pretty taxed from them and would have suffered more.
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