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Old 08-16-2013, 07:26 PM   #41
Lucas King
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Re: 2014 Open Training

Good and easy day today.

Aug 16
Warmup
Snatch off Blocks
Warmups... 186x1 196x1 206x0 206x1 216x1 221x0

Felt a little sluggish but I was catching them really well so pretty happy with this.

Snatch Pulls
216x5 226x5 236x5x3

Felt good and easy.

Warmup for WOD - did some pose running drills and a slow 400m

I'm going to start working on pose running, I have terrible running form now and would like to make it as easy as possible.

WOD
~800m run for time
Immediately followed by 10min AMRAP of Kipping MUs
Time/Score: 2:44 PR by 11sec/13 PR

My pose form broke down pretty fast but it felt much better throughout than before. MUs are getting much better too, all singles w/ 2 missed reps.
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Old 08-18-2013, 01:00 PM   #42
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Re: 2014 Open Training

Quick workout this morning, more body weight skill practice this evening. I've been sleeping on an air mattress the last two nights so not the greatest sleep but still did alright.

Aug 18
Warmup
Clean and Jerk
Warmups.... 245 265x1 285x0x3 (Cleaned the first one) 245x2x2

I felt good after 265 so went for 285. I had a good catch in the clean but it slipped on my wet shirt (it's 30 something Celsius here) so it made for a tough squat. Jerk was close but not quite.

Front Squats
Warmups... 246x1 276x1 296x1 306x1 286x2x2

Felt decent, not PR level but not terrible.

Bar Musleup Practice - a couple attempts after the last few front squat sets
It took close to 10 tries but I ended up getting 1!

The last couple attempts felt really easy I just wasn't pushing myself over the bar quite enough. I definitely have more in me, I just didn't want to tire myself out before muscle ups tonight.
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Old 08-19-2013, 08:34 PM   #43
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Re: 2014 Open Training

Aug 18
PM
Warmups
10min AMRAP Muscleups
Goal was to go 1 every 30sec

Got 3 fine then tore my right wrist, got one more and tore even more and couldnt hold false grip anymore. So I spent the next 8minutes working on non-false grip Muscleups. It took the whole time but I did get 1 (PR) eventually. I got up a few times near the end but had some trouble keeping my hands on the rings.

Handstand walk 15 attempts
First 10 or so were all 5feet or less. I rolled my traps/shoulders from then on (between sets) and ended up getting the rest all over 10 feet. Best was 19 feet.

Aug 19
Good day today, body felt good a little mentally fatigued but competition is in a few weeks so I'm sure well taper soon. I think afterwords Ill take an easy week to settle in to school and coaching, and just play around with the "fun" classes at gym Ill be at. They have a number of "movement type" classes, including acrobatics, rock climbing, gymnastics, etc.

Warmup
Power Snatch off the Blocks
Warmups... 176lbsx2 191x1 201x1 208x0 (Got it but in full squat) 191x2 196x2

Focusing on staying on heels longer is feeling great. Pull and catch were solid and snappy.

Snatch Pulls
221lbsx5x3

Felt great, I was pulling them very high very well. I'm looking forward to my next snatch day off the floor.

WOD
4 sets, 4min rest between:
9 x 226lb Back Squat (From rack)
15 x Pull-ups
15 x Burpees
Times: 2:17/2:00/1:44/1:34

Well I guess I need to learn how to transition better 1:34 was my best effort, everything unbroken with quick transitions. I broke pull-ups the first 3 rounds, last round being unbroken was a PR. I definitely can do more than 15 but still the most I've tried. I did a modified choppy butterfly kip. If I get a chance when I'm at Flux next Ill go for a max set of pullups just to see how many I can actually do.
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Old 08-20-2013, 09:07 PM   #44
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Re: 2014 Open Training

Quick easy day today. I'm looking in to fasting styles a little more, Ill most likely be playing wit ph fasting more frequently over the next month or two to find what works for me. Ill do a 21hr fast into my workout tomorrow.

Aug 20
Big warmup - Lots of shoulder prep, weighted dislocates laying on the floor feel amazing
WOD
4 Rounds for time:
9 x 275lb Deadlift
15 x Kipping HSPU
200m Run (100mx2)
Time: 17:33

First and last round were a little under 4min, 2nd and third were slower because I crashed on the HSPU. Dead lifts and run were easy, slower transitions than necessary but most time was lost on HSPUs. I think with better pacing I could probably cut atleast a minute off the time. Also falling off the wall is an issue, I've definitely got some technique refining to do.

On a positive note, I'm very happy with how things are going. Being only 6.5 weeks back into crossfit I'm doing much better than expected. I'm looking forward to the competition ai have coming up. There are a few bigger name guys from our region coming so should be fun!
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Old 08-21-2013, 04:21 AM   #45
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Re: 2014 Open Training

I had a look at the roster. Will give you a pretty good idea of where you're at right now.

You have great strength and lifting numbers and would be able to compete at Regionals once your skills come back for sure.

A couple guys here from Brandon are going. They are really quite good athletes. Will be interesting to see what the events are.

I will have this competition on my radar for next year again.

Nice work lately.
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Old 08-22-2013, 06:44 PM   #46
Lucas King
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Re: 2014 Open Training

Thanks, I think it'll be a good test. I definitely have some big gaps that are going to hold me back but it'll fun to see how everyone else is doing as well.

Aug 21
Not much today, feeling pretty run down with everything going on right now. Also haven't slept great the last week or so I've been feeling the effects of that. Finally got more ZMA though so that should help with the sleep.

Warmup/mobility
30min of skill work on Bar Muscleups and Kipping HSPUs

Nothing crazy, working on form and getting some technique tips. Felt good but weak.

At the end I did 21 Pull-ups (Recent PR) for fun to see if I could. I had some trouble with my kip, I kept having to reset it, but overall pretty happy. I think my previous best of 34 will fall as soon as I refine my kip technique.

Aug 22 - Rest
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Old 08-24-2013, 07:12 PM   #47
Lucas King
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Re: 2014 Open Training

Aug 23 - Another rest day, did some packing and baby watching. Feeling much better than the last few days. Also fasted about 23 hours.

Aug 24
BW = 88.3kg/195lb So down about 3lbs in last couple weeks which is great.

Great workout today, I'm in Regina at the at the new gym so had some people to train with.
The first three events for my competition sept 7/8 have been announced. There will be 4 events day one, 3 day two but there will be a cut for the final.

Event 1 - Circle Run
7 Rounds, 10min cap:
20 x 24kg KB Swing
~150m Run around stadium

Event 2 - Strongman
1min max reps at each station, 1min rest:
Tire flips - weight TBA
Bar Muscle-ups
225lb Axle Bench
Log Clean and Press (Or Jerk) - Weight TBA
Then 90sec of Max 25lb D-ball Slams (with a fall squat each rep)

Event 3 - snatch/couplet
4min to find Max Snatch

2min Rest

4min AMRAP
5 x T2B
5 x 24" Box Jump

We decided to test a couple since the guys I will be training with arent going.

Warmupish - did 15 KB Swings and jogged/walked the run course
WOD #1
7 Rounds
20 x 55lb KB Swing
~170m run (we went a bit farther to be in the shade, it was around 30C so very hot)
Time: 11:37

We missed the cap but didn't realize it. The other guys stopped around 10:30 but I was almost there so figured I'd finish. I went unbroken on swings and just ran slow I guess. Haha I followed one of the others guys pace on the run for the first 5 rounds then sped up my swings a little in the 6th and passed him. I was 6 swings into round 7 when he started. Crushed the last set and finished well. Definitely have a better time come game day, Goal will be to finished under the time cap even if just slightly.

10min break then a very little warmup

WOD #2 (Modified for equipment)
1min AMRAP at each station plus 1min rest
315lb Deadlifts - 16
Bar Muscleups - 0
225lb Bench - 6
185lb Power Clean & Push Jerk - 9
90sec 20lb Dynamax Ball "slam" - 35
Total: 66 (Other guy did 65)

Deadlifts I could have gotten few more but I wasn't sure how it would affect me so I broke lots on purpose. Bar Muscleups I had nothing, I could barely pull past my nipples. If I'm just as wrecked on my first attempt come competition Ill just rest the extra minute instead of trying a bunch of times. Bench was ok, shakier than expected but I did 2 reps total to warmup so I think it will be better come game day. C+J was good, a little slow between reps 10+ is possible. Ball slams are WAY easier than expected. I didn't push as hard as I should of but good to know for comp day.
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Old 08-25-2013, 07:29 PM   #48
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Re: 2014 Open Training

Nothing crazy today, nutrition/sleep was off all weekend with staying away from home. Fasting atleast 20hrs maybe 22 into my workout depending what it is.

Aug 25
Warmup - not much jumped right in, also took very long breaks between war ups which through me off
Snatch warmups - up to 200lbs

4min to Find max Snatch
205lbsx1 215x1 220x0x2

Close at both attempts at 220, definitely have more just wasn't warm enough. 215 felt pretty solid though. Hoping for 225+ come competition day.

Short rest

4min AMRAP
5 x T2B
5 x Box Jump
Score: 70 (7 Rounds, I think)

Really wasn't feeling it here, I no repped myself on 5 or so T2B and just had trouble cycling them. I feel like 10 rounds would be possible with better cycling of my reps. I had a lot of wasted time, and again no warmup. Other guy did 11.

WOD #4 Announced
For time, 12min cap:
60 x S2O @ 135lbs
2 x 50ft Lunge w/ 45lb plate overhead
60 x Power Clean @ 135lbs
2 x 50ft Bear Crawl
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Old 08-26-2013, 07:14 PM   #49
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Re: 2014 Open Training

Felt bad all day today, my nutrition was really off all weekend and it caught up to me today. It'll be nice to get moved and back into a consistent routine.

Aug 26
Warmup
Snatch off Blocks
Warmups... 196lbsx1 206x1 216x0 216x1

Felt weak but technically solid.

Cleans off blocks
Warmups... 226lbsx1 246x1 261x1

Felt very weak, I was holding my hook a little longer which felt great though. It let me rack it bar higher and tighter.

Max Pull-ups - 27 PR by 6

Getting better every time, sI just went until my form started to go then stopped. I probably could have squeezed out a couple more.
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Old 08-29-2013, 05:57 AM   #50
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Re: 2014 Open Training

I guess I forgot to type a workout in, oops!

August 27
Warmup
Clean and Jerk
Warmups... 236lbsx1 256x1 276x1 286x0 256x2x2

Didn't feel really explosive, but form was great. I rack racking the bar well and jerks were flying up.

Front Squats
Warmups... 266lbsx1 286x1 301x1 281x2x2

Felt off, heat/humidity probably didn't help. It was 30+C

Also found the 6th WOD will be a hang clean/thruster ladder, one rep every 60sec. The weights being, males – #150-165-180-195-210-225-240-255-270-285.

I was thinking hopefully hit 225 when I saw that, but decided to do a quick test.

I very quickly worked up to a heavy thruster single off the floor, managed to do 225 with much trouble. I think come game day if I'm feeling good 240 should be possible and 255 clean will be easy.

Tabata T2B - 12/8/7/7/6/5/6/6 - 57

I completely lost my rhythm after the set of 12 but still Getting a bit better. I'd like to get back to doing 20+ in a single set consistently.

Aug 28 - packing and helping someone move about 1500lbs of carpet.
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