Wednesday, February 29, 2012

Everyone wants to know...

What the hell Arctic Zero Ice Cream is... so here is the link to the company.  I buy it at EarthFare and it isn't very sweet so please don't yell at me if you don't like it.  It satisfies my sweet cravings- Katie says it just tastes cold, like brown ice!

Catch up- UGH!

Oops- forgot sleep and food :(

A. front squat - build to a tough single in 10 min - NOT a 1RM
FS- 145, had more in the tank but ran out of time
5 sets @ 95%:
5 squat clean thrusters - tougher per set
10 CTB chin ups
10 burpees
30 double unders
rest walk 3 min after set 1, 3:30 after set 2, 4 min after set 3 and 4:30 after set 4

Had to make some modifications due to wrist pain from a wonky catch on Sunday...
- subbed dumbbells for squat clean thrusters
-had to do burpees on closed fists and slower than normal
2:26 20# DB
2:17 25# DB
2:15 30# DB
2:28 35# DB
2:30 30# DB
in round three I realized I was doing thrusters, not squat clean thrusters- so Rds 1-3 are only thrusters, Rds 4 and 5 are squat clean thrusters- really need to work on my reading comprehension skills!!!
C2B was definitely a limiter and I felt like the burpees were soooo slow- I think I have post traumatic burpee disorder :)

Sleep:  9:00p-7:30a uninterrupted- clearly I was sleepy!
Food:  8am coffee with small amount of cream (laying off the dairy- having some stomach upset), lunch after training @1p Huge salad with mixed veggies, brussels, apples, kale, walnuts, and salmon, dinner of green beans, meatballs, beets and vinegar slaw.  Had some terrible stomach upset after lunch (too damn much raw kale) so I was not very hungry today.

A. Press - build to a 2RM in 10 min
Could only push up 75# x 2- still babying my wrist and feeling weak with pushing

B. Row 5 min - every min increase stroke rate AND speed to a maximum sustained effort for last 1 minute

Row pace/ stroke rate
2:20/ 20
2:15/ 22
2:15/ 26
2:20/ 30

Felt good.  12.2 is released tonight!

Sunday, February 26, 2012

BP and Pwr Clean max

Sleep:  11:30p- 8:30a- couching fit early morning- damn burpees!
Food:  9am coffee with cream, 11am breakfast salad with mixed greens, eggs, strawberries, mixed nuts and tessamae's dressing.  Zone bar ~4p, dinner of lettuce "hamburgers" with mustard and tomatoes, large mixed green salad and grilled asparagus 7pm, sliced turkey and kale chips at 9p followed by my AZ ice cream.

Training at 2p

Close Grip Bench Press - build to a max in 8 min
almost had 100#- probably would have had if not for the burpees yesterday.  

rest 2 min
Power Clean - build to a max in 8 min
(105 below)


rest 2 min
AMRAP 90% of Power Clean max in 8 min

31 reps at 105#

With the exception of a nagging "fran" cough and tired pushers, I feel amazingly well considering the burpee-a-thon yesterday.  

Open 12.1

Sleep:  10:30- 6:30a uninterrupted, nap from 2-4pm
Food:  7am coffee with cream, 11am breakfast salad with scrambled eggs, fruit, mixed greens and nuts, after nap snack (~4p) of smoked turkey, small apples and mixed nuts, decaf coffee ~6p, dinner salad of mixed greens, almonds, guacamole, pico de gallo, ground beef and corn, margarita with friends, late night snack of hard boiled egg, apple and mixed nuts followed up with arctic zero ice cream (10p)


AMRAP in 7 min:
(jump to 2 hand touch 6" above max reach)

109 burpees- pretty happy with the result- no need to repeat.  My awesome training partner Becca got 113!

Glad that's over- onward!

Thursday, February 23, 2012

Two days of catch-up

Thursday 2/23/2012

Sleep: 11:00- 7:30am uninterrupted!
Food: 7:30am coffee with cream, 11:00am 1/2 balance bar, 2pm lunch of salad with chicken and tomato and cucumber salad, 3p snack of hard boiled egg, nuts and a small apple, dinner of mixed greens salad with strawberries and mixed nuts, homemade kale chips with coconut butter and nutritional yeast, roast chicken and some fruit.  After dinner snack of arctic zero ice cream.

The open was announced last night- a 7 minute AMRAP of burpees with a 6in. vertical jump- this should be one of the easier ones for me.

Training today in prep of the Open:

A. power snatch - build to a tough single fast - NOT a 1RM
65, 70, 75, 80, 85
3 sets @ 95-97%:
15 chin ups COVP
Run 400 m
rest 2 min after set 1, 3 min after set 2

Chin-ups all 10+5
2:20, 2:17, 2:14- 
I tried a new technique for dealing with the burn when running/ rowing/ etc.  I am really practicing dealing with being uncomfortable as that is really what this first open workout is all about.  It's unlikely to "fail" at a burpee, this will really just come down to how uncomfortable you can be... So I kept telling myself to slow my breathing while making my feet move a little faster- it seemed to work in that I did get faster with each round.  Hopefully I can make this work for me on Saturday.  Tomorrow is a rest day- going to do some burpee testing with Becca.

Wednesday 2/22/2102

Can't remember sleep and food :(

Training at noon:

A. push press x 1/split jerk x 3; rest 1 min x 5 - only last set tough
4 rounds- 65, 85, 95, 100
Took a few days off- needed some recovery! Did some push jerk work yesterday, so went lightish today. Worked on perfecting form and TnG.

B. TnG push jerk practice - light and fast - 3 sets b/t 5-10 reps; rest short
55, 60, 65 all x 10

for time:
Row 1K @80%
50 wall balls unbroken

Row 1K @ 100%

First row @4:32.5, 16 WB UB, then sets of 5, second row @4:26, total time of 12:54

Tuesday, February 21, 2012

Lazy training and a PR!

Sleep:  11p-7a
Food:  7a coffee with cream,  lunch at 11a of salad with chicken, mixed veggies, nuts and balsamic dressing, balance bar ~2p, 4p popcorn with rest of salad, dinner @7p of salmon, small salad and mixed veggies and nuts, 9p arctic zero ice cream

Training at 10am

Feeling beat up after the thruster extravaganza yesterday- did some split jerk work today- I got a new tattoo yesterday and my leg is a bit sore- no squatting today!

DU warm up with new speed rope- and some light rowing

Clean warm up to 115# 

Split jerk work-

75# x 5, 85 x 3, 105 x 2, 115 x 2, 120 x 1 PR

Done.  Tomorrow is another day- and day one of the open.

Monday, February 20, 2012

More Thrusters!

Sleep:  11p-8:30a- awesome sleep!
Food:  Terrible!  8:30am coffee with cream, refuel and protein ~12:00pm, zone bar @1p, popcorn, eggs, strawberries and nuts @ 4p, balance bar @ 7p, dinner ~9 of chicken, banana, nuts and arctic zero ice cream.  I need to go to the grocery desperately!  

Training @12:00

Three sets of:

Alternating Reverse Lunge x 8-10 reps each leg @ 20X1

( front rack position)
55#, 75#, 75#

Rest 60 seconds

(Weighted) Strict Pull-Ups x 8-10 reps
10 x 4, 5 x 5, 7 x 4

Rest 60 seconds

Every minute, on the minute, for 10 minutes:

10 Thrusters (95/65 lbs)
       5 Burpees

Terrible metabolic burner- only did the first two rounds Rx'd then rested between if I couldn't complete in the given minute.  Ended up with 7 rounds!