Monthly Archives: January 2014

Dynamic Effort Box Squat and a Snatch to Push WOD

NOW!

NOW!

Daily Motivation:

“Even if you fall on your face, you’re still moving forward.” – Victor Kiam

Appropriate quote as today’s WOD involves snatches which are definitely not my best… Giving it 120% though!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • Row 500m
  • 5 hand release push-ups x3
  • 8 American kettle bell swings @ 26lbs x3
  • 5 Air squats x3

Strength:

  • Dynamic Effort (DE) Box squat 12×1 @ 75% 1RM on every :45s
  1. Completed 12 x 1 @ 165lbs

Conditioning WOD:

  • AMRAP 15:00 of 12 Snatches (65lbs/45lbs) and 10 push-ups
  1. Rounds: 7

AFTERNOON SESSION

REST AND RECOVERY!

Short Biking Intervals and Some Much Needed Recovery

Community_LucasParkerAimingForTop10_Landscape

Lucas Parker, CF Athlete extraordinaire, and owner of a glorious beard!

Interview with Lucas Parker by The Strength Agenda

Lucas Parker’s CF Games Athlete Page

Daily Motivation:

“Rather the pain of discipline than the pain of regret.” -Bob Andrews

I love this quote!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x3
  • 10 front/back and side/side leg swings
  • Ankle rotations
  • 10 minutes of easy spinning

Biking:

  • :30s on :30s off until form/pace dissipate.
  1. Completed 12 iterations.

Core:

  • Toes-to-bar 3×10
  • Ring planks 3xTF

AFTERNOON SESSION

REST AND RECOVERY!

Heavy Cleans Again, Feather Girl, then Swimming

Lindsey Valenzuela, CF athlete.

Lindsey Valenzuela, CF athlete.

Interview with Lindsey Valenzuela by Stronger, Faster, Healthier

Lindsey Valenzuela’s CF Games Athlete Profile

Daily Motivation:

“Discipline strengthens the mind so that it becomes impervious to the corroding influence of fear.” – Bernard Law Montgomery

Today’s CF Endurance

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x3
  • 5 Push-ups x 3
  • 5 American kettle bell swings @ 26lbs x 3
  • Pistol squat holds x3

Strength:

  • Maximum Effort (ME) Hang Clean
  1. 45lbs x10
  2. 65lbs x8
  3. 85lbs x6
  4. 95lbs x4
  5. 105lbs x2
  6. 115lbs x1
  7. 125lbs x1
  8. 130lbs DNG

Conditioning WOD:

  • “Feather Diane” 21-15-9 of Deadlift 135lbs/95lbs and Handstand push-ups (HSPU)
  1. Time: 4:07. *Scaled HSPU using a 24″ box to assist.

Core:

  • Farmer’s carry @ 80lbs KB
  1. 40yds left arm then 40yds right arm x3

This morning’s workout was a pleasant surprise! Even though I was feeling pretty tired overall I performed really well and felt stronger and much better afterwards. Found a new 1RM on my hang cleans and I felt that my form was coming around and pretty spot on. I also cruised through the “Feather Diane” conditioning WOD and was able to do all the deadlifts unbroken. Hopefully, I can carry the good training vibes into my swim session this afternoon. Also coaching tonight at JBLM CF!

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 50yd, 100yd, 150yd free
  • 150yd kick x 2

Swimming:

  • 125yd intervals resting 2:00 until form/pace dissipates
  1. 2:36
  2. 2:41
  3. 2:39
  4. 2:41
  5. 2:41

Running and a WOD that Looks Eerily like Fran…

Dean Karnazes, extreme ultra marathoner and author! Check out his web site to learn more about this amazing runner!

Dean Karnazes, extreme ultra marathoner and author! Check out his web site to learn more about this amazing runner!

Check out Dean Karnazes web site and books here!

Daily Motivation:

“Only by contending with challenges that seem to be beyond your strength to handle at the moment you can grow more surely toward the stars.” -Brian Tracy

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Foam roll back and legs
  • Dynamic warm-up including high knees, butt kickers, karaoke, side-to-side shuffle
  • Short Workout: 40 Butterfly sit-ups, 40 push-ups, 10 burpees (All x2) then right into the run.

Running:

  • Ran 4.3M in 32:22.

The run this morning was a little bit rough for me. Going into it I decided to make it more of a tempo run and focus hard on form and maintaining the hollow rock position. It felt like I was pushing pretty good, but when it was all said and done my time was a bit slower (about 7:34/M) than a tempo pace should have been for just 4.3M. Also, I don’t normally feel sick when I workout, but this morning I had (and still have) a major upset stomach. Hopefully, i’ll be feeling better soon and crush this conditioning WOD in the afternoon!

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 hand-release push-ups x3
  • 8 AKB @ 26lbs x3
  • 10 A/S x3

Conditioning WOD: 

  • 15 AMRAP of 12 thrusters (65/45) and 10 pull-ups
  1. Rounds: 6 rounds+ 12 thrusters and 7 pull-ups. 7 rounds in 15:10.

Max Effort Clean, Tough Conditioning WOD, Biking…Full Day!

Mikko Salo, CF Games athlete. SISU!

Mikko Salo, CF Games athlete. SISU!

Daily Motivation:

SISU

So what is “sisu?” you ask. Sisu is a Finnish term roughly translated as “strength of will, determination, perseverance, and acting rationally in the face of adversity.” (Definition from Wikipedia)

Check out a video of Mikko Salo’s off season training here!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x3
  • 5 hand release push-ups x3
  • 8 American kettle bell swings @ 26lbs x3
  • Pistol squat holds x3

Strength:

  • Max Effort (ME) Clean @ 2:30-3:00 rest between sets
  1. 45lbs x10
  2. 65lbs x8
  3. 85lbs x6
  4. 105lbs x4
  5. 125lbs x2
  6. 145lbs five attempts and did not get

Conditioning WOD:

  • Row 1000m
  • Bodyweight (BW) Bench Press x 20
  • Row 1000m
  • BW Bench Press x 15
  • Row 1000m
  • BW Bench Press x 10

*I scaled the conditioning WOD to 10 reps of BW Bench @155lbs in each round.

  1. Time: 24:23

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks
  • 10 front/back and side/side leg swings
  • Ankle rotations
  • 10 minutes of easy spinning

Biking: 

  • 1000m on with 2:oo rest until form/pace dissipate.
  1. 1:58
  2. 2:04
  3. 2:05
  4. 2:05?

Overall, not a great training day. I’ve definitely had worse, but I disappointed myself, particularly with my strength work in the morning. I was hoping for a new clean PR which didn’t happen. Then I had to scale back on the bench press reps in the conditioning WOD or else the workout would’ve taken forever! My upper body strength needs to improve drastically, I could only push out a few reps of my body weight at a time. Biking in the afternoon was a little bit better and I also got in some foam roller time prior to the ride. I would’ve liked to have pushed out a 5th iteration on the bike, but I was just too tired from pushing hard on the first four. Pretty satisfied with the ride though. Need some good rest tonight. Upper body strength focus…let’s do this!!

SISU!!

Prepping for the 2014 CF Open?

If you, like me, are training hard to do your best at the Open this year check out this podcast by the guys over at Barbell Shrugged. They have analyzed the events from all the previous years’ Open qualification workouts and provide great insight on what you can be expected to perform. They also offer some great training tips on how to prepare for the Open in general, and as usual, are very entertaining to listen to! Well worth your time!

Tempo Swim and Muscle Recovery Lifts

Ryan Lochte, USA Olympic team swimmer. Check out his website on the link below.

Ryan Lochte, USA Olympic team swimmer. Check out his website on the link below.

Ryan Lochte’s Web Site

Daily Motivation:

“Strength and growth come only through continuos effort and struggle.” -Napolean Hill

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row.
  • 50yd, 100yd free
  • 150yd kicking

Swimming:

  • 1600yd free tempo swim @ 80% 1400m TT pace
  1. Time: 35:37.

Muscle Recovery Workout: *All of these movements are performed with light-medium weight and done for the Rx’d weights or until muscle burn is achieved.

  • Glute Ham Developer Sit-ups 3×15. Completed 3×12
  • Glute Ham Developer Raises 3×15. Completed 8-8-9
  • American Kettle Bell Swing. 3×15 @ 26lbs.
  • Bench Press 3×15. Completed 3×15 @ 95lbs.
  • Pull-ups 3xTF. Completed 1 round of 8 kipping and 2 ends of 4 strict chest to bar (CTB).

AFTERNOON SESSION:

REST!