2014 Open Training

[Lucas King]

July 23

I was supposed to workout, but there was some miscommunication and I had the day off.

July 24
Warmup
Handstand Walk Practice - 7 Attempts

Nothing crazy but getting more consistent.

Power Snatch
Warmups... 166lbsx1 181x1 191x1 196x1 201x1 (Full) 186x2x2 191x1 (Plus 2 Dumb misses) 198x2

Felt good, really fast warmup and short breaks between sets. Haven't power snatched this much in awhile.

Front Squats 30X1 Tempo
Warmups... 266lbsx3 276x3x3

Felt good, very upright not overly hard.

WOD
7 Sets, on 30sec clock:
2 Power Snatches 136lbs
5 Burpees
Completed at 3:43

Slightly over on the last two sets, first 4 were easy. Then started dropping snatches because my shoulder didnt like the lowering too much. Gassed, but happy. Burpees were good, all done with my feet very close together which made for a big ROM.

Strict Pull-ups 5x5 super set with Ring Dips 5x3 (As Deep as possible w/o falling through bottom, slow descent)

First set I had 4/5 as C2B which is a PR, they all touched just above my nipples. First time touching below collarbone. Last four sets I had 0 touches, I got a bit of a pump from the dips and had trouble. Haha Dips were good, going really deep always wrecks me.

[Lucas King]

Felt good today, still have the remnants of a cold though so wod was a little tougher than it should have been but oh well.

July 25
Warmup
Power Clean and Jerk
Warmups.... 241lbsx1 251x1 258x1 266x1 273x0 246x2x2

Went really well, it's been awhile since I power cleaned 266. Form felt really good.

Handstands, 60sec rest - 30secx2

Heel Pulls, 60sec Rest - 10x2

Toe Pulls, 60sec Rest - 10x2

All went well, felt good.

Handstand walk practice - about 10 attempts, best was about 7ft which would be a slight PR

Starting to get the hang of this, I see much more coming soon.

WOD
5 Rounds, 3min Rest:
3min AMRAP:
7 x 145lb Jumping Squats
5 x Kipping HSPU
Scores: 22/22/23/23/31

I have a lot of trouble with Kipping HSPUs, I fell off the wall a lot. Even though I was more fatigued at the end my form got better so my scores went up. The kip was much harder after doing the jumping Squats.

[Lucas King]

July 26 - Rest

July 27
Warmup
Handstands - 30secx2
Toe Pulls - 10x2
Heel Pulls - 10x2

Felt good, went well.

Run WOD
10 Rounds:
30sec Run
30sec Walk
Complete

Had some trouble with my timer so I had a couple rounds that were around 1min/1min. Covered quite a bit of ground, I didn't measure though. Really happy I decided to wear my running shoes instead of nanos, it made a big difference here.

5min Rest

~800m Run (I think it might be slightly more, ~200m turnaround)
Time: 2:55

Very happy with this time, I sprinted the last 200m and still had some juice left. Definitely over paced the first 600m. My running has come a long way over the last month, I actually mentally pushed really well in the last leg.

[Lucas King]

Decent day, spent the entire day watching the CF games. Makes me really wanna make regionals next year! Looking forward to seeing how the next 8 few months go.

July 28
Warmup
P Snatch + OHS (2+3 = 5)
Warmups... 151x5 166x5 181x5 186x5 191x5 (Full Snatches)

OHS's were easy for the first time ever, just not much pop on snatches. Was hoping for closer to 200.

Front Squats
Warmups... 266x1 286x1 306x1 321x2 PR

Felt good, I was hoping for 3 but still happy. Lifts are up and conditioning is getting better fast.

WOD
2 Rounds:
On 2min clock,
15 T2B (Somewhat kipped)
5 Burpees
AMRAP DU's
Score:39/27

2min Rest

On 2min Clock,
20 Shoulder Taps
5 Burpees
AMRAP Kipping Pull-ups on Rings (I found these extremely awkward to kip)
Score: 16/15

2min Rest

On 2min Clock,
10 Ring Dips
5 Burpees
AMRAP 95lb OHS
Score: 22/24

Double-unders sucked, Kipping pull-ups were awkward, and mentally failed the OHSs. Still getting better though, T2B and dips were easy.

[Lucas King]

Good workout today, feeling good about how things are going.

July 29
Warmup
5min HS Walk Practice - 8ft PR

Power Clean and Jerk
Warmups... 235lbsx1 251x1 261x1 271x1 (Ties PR) 276x1 (full clean)

Felt great, really happy to tie my PR. More coming soon.

Every 90sec for 5 sets: 5x186lbs P Clean and P Jerk: Complete

One rep done every 10sec, after the last set I did an extra 5 Reps to finish out a heavy Grace....

"185lb Grace"
30 Power Clean and Jerks for time
Time: 7:13 PR

I did this back when I was doing crossfit before in 8:49 so pretty happy with this considering I wasn't pushing the pace at all. I did the last 10 reps without much trouble in 1:13. I have no doubt I could do this in around 5-5.5min. Barely breathing heavy after, nowhere near failure. All reps were power cleaned then straight into a push jerk.

5min Rest

10min Practice Kipping/Muscle ups w/o false grip on rings

WOD 2
5 Rounds
10 x 165lbs Front Squat
30 DUs
Time: 9:54

This was terrible, I WAY overpaced this from the start. I broke my first 4 sets 6/4 (R5 unbroken) and rested because I expected to crash, but my DUs ended up sucking and I did a lot of standing around. I should have pushed the squat pace from the start. I was barely breathing heavy at the end.... Next time I guess.

[Lucas King]

July 30
Quick warmup
3 sets of Max Kipping C2B pull-ups (Fat Pull-up bar in park) - 11/8/6 (11 is a PR I think, Although I haven't really done many Kipping pull-ups yet so Im sure Ive got more)

Pretty happy considering where I was doing these, I had to reset my kip every rep so I wouldn't fall off.

4 Sets, 3min rest:
On 3min Clock,
~400m Run
Max Kipping HSPU (Done against a Baseball Dugout)
Score: 8/8/6/9

Runs easy, all except the third done in about 1:45 (3rd run I gagged and had a bit of a coughing fit, I think I drank too much water). I'm still having trouble with my HSPU kip and it was done on uneven dirt/gravel so not great but getting better.

[Lucas King]

Great day today, feeling really good about where Im headed.

July 31
Warmup
Handstand walk - 19ft PR by ~11ft

This felt great, really starting to figure it out. Definitely have more next time.

Snatches
Warmups.... 181x2 191x1 201x1 211x1 216x1 221x1 226x0

Felt great, it's been awhile since I snatched 220+ so pretty happy to get this.

3 sets:
On 3min Clock:
5 x 186lb Snatch
5 x Burpees
Completed

1 miss in 2nd set, 2 in 3rd. Overall really happy with the way this went.

Front Squats 30X1
Warmups... 256lbsx3 276x3x3

Felt iffy, not terrible but not great.

2 Sets, 4min rest:
On 4min Clock:
~400m Run
30 x 20lb Wallball
AMRAP T2B
Score: 22/17

Didn't feel amazing, but pretty happy with how it went. Runs were easy, purposely broke my Wallballs and very broken on T2B.

[Lucas King]

Pretty good day, feeling pretty beat down though. So I think I'll take tomorrow or easy atleast.

Aug 1
Warmup
HS Walk Practice - Longest walk was about 10ft
Clean and Jerk
Warmups... 256lbsx1 271x1 281x1 291x0x2 (Missed first jerk and second clean)

Form felt good, the first clean at 291 was VERY hard. I missed the bounce and did it from a dead stop, when I got to the jerk I was out of juice.

7 sets, every 90sec:
2 x 206lb Power Clean and Push Jerk (Straight out of clean into jerk)
5 Burpees
Completed

Very easy, felt good. I'm getting much better at cycling my jerks.

3 sets, 3min rest:
30 Double Unders
10 Strict Pull-ups
20 x 24 KB C+Js (Alt arms)
Times: 2:52/2:37/2:47

Double Unders were rough, pull-ups were harder than expected, KB c+js were cycled at a decent speed with no breaks but probably could have gone a bit faster.

[Lucas King]

Aug 2 - rest

Aug 3
Warmup
Snatch
Warmups... 191x1 201x0 201x1 211x1 218x0x2

Not too bad, would have liked atleast 218 though.

Clean and Jerk
Warmups... 248x1 268x1 280x1 288x0x2

Close on the second clean at 288 just couldn't get my arms around and tighten up fast enough. 280 was solid

Handstand Walk practice for 20ish minutes
Lots of short distances 6-10ft then... 24.5ft PR by 5.5ft, 17ft, 20ft, 18ft, 16ft, 16.5ft

They felt great, I'm really starting to figure it out.

I'll do something later, not sure what.

[Lucas King]

Drove in to Regina to workout with a guy from the gym Ill be training at soon, we did the group class.

Aug 4
Warmup, including 400m run
Max Front Squat supersetted with 4 sets of 5 strict C2B pull-ups or as close as possible (Touched all, some below collarbone some above)
Barx5 155x5 205x3 245x1 275x1 300x1 320x1 340x1 PR

Felt great, not sure why but I squatted with a wider stance today. Should have gone closer may have done better but also may not have. Very happy to PR.

3 sets, with 3min rest:
400m run
10 Thrusters @ 135lbs
30 DUs
Times: 3:30/3:25/3:1?

Run and thrusters were great, pushed well against the other two guys. I had the fastest transition from run to bar but didn't cycle reps as fast. DUs caught me though. I tripped up a lot and ended up a bit behind. Last round DUs were much better and it showed in my time. Fun workout.