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I thought might as well start writing on the forum. One caveat for this log, while it may seem random and disjointed, there is logic behind each workout (I was a triathlon/swimming coach for 6 years and still try to learn as much I can about training philosophies and techniques).
One of the concepts that has stuck with me through a lot of years of training and competing is that you have to understand and accept what motivates you. As such, below are a few of my key driving factors (this is why you see me doing ridiculous stuff).<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />
1. After the shoulder surgery, I really missed was learning new skills. As such, I have started incorporating new movements and holds into my training. The idea is to be able get two B-level gymnastics holds within 6 months of the operation. The two that I am going for are a front lever and an Iron cross. Not only is it wicked fun to try this stuff but it also has a lot functional benefits for Olympic lifting. Two birds one stone.
2. If I’m not having fun I won’t train that discipline even if I’m good at it. While I’m a decent runner; I don’t like running training therefore most of my running needs to be on cross country tracks whereby I can get muddy and dodge rocks and trees.
3. The Alpine Classic is the last weekend of January. It’s a 200k ride through Bright and the surrounding mountains, as such, more sustained efforts at tempo to lactic threshold are being incorporated at the moment.
4. Lastly, I spent years being trained in the military so I still have the mentality that someone else is training just as hard as me therefore I have to make my workout more difficult (add a vest, do the next progression or make it longer).
Monday 12 Dec 11Chelsea
On the minute for 30 minutes
5 Pull Ups
10 Push Ups
15 Squats30 rounds Rx. Felt good during this one, slowest round was 31 seconds so I had heaps of rest. Was feeling the squats towards the end though
Tuesday 13 Dec 11
Bear Complex
40kg. Legs were a little dead after yesterday however they started to feel better on the ride home. Wasn’t up to doing a cash out wod as in all likelihood that would have prevented me from training on WednesdayWednesday 14 Dec 11
4 rounds of
5 x Power Cleans at 40kg
10 x Front squats at 40kg
5 x Split Jerks at 40kg
3 x Muscle Ups
90 seconds rest between rounds
Didn’t time the efforts but rather focused on techniqueSnatch Grip Dead Lift
70, 80, 90, 100, 110kg50 Hindu Push Ups for time
1.28 -
Thursday 15 Dec 11
‘Fractured Elizabeth’
100 Double Unders
3-6-9-12-15
Cleans at 60
Ring Dips
8:01
Rest for four minutes
50 Double Unders
3-6-9-6-3
Cleans at 60
Ring Dips
Friday 16 Dec 11
Almost an AMRAP
1200m run
Rounds of
9 Dead Lifts at 80kg
12 Lateral Bar Burpees
15 Pull Ups
3 rounds +17
Had a good run (4:25 min) however the rest of the wod absolutely destroyed me
Saturday 17 Dec 11
Squat Clean 3RM
Managed to get 3 at 80kg (PR), happy considering that it’s been a tough week -
Sun 18 Dec 11
Mon 19 Dec 11
Muscle Up tech
Decline parallette push ups
Ring Dips
Felt pretty tired after Saturday night so cut the intended WOD and did some tech instead<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />
Push Press 3RM at 75kg
First time that I have done push press since the surgery, focused on good technique rather than weight. A bit surprised that I could still lift that much, starting to see the benefits of all the extra gymnastics work.
Tues 20 Dec 11
Overhead Squat 3RM
Just did technique, wasn’t sure how the shoulder would go. Taking this movement very easy, don’t want to risk it.
Cash Out
5 rounds of Lateral push ups (40 sec on, 20 sec off)
106
Also managed to get my first strict muscle up
Wed 21 Dec 11
9.5 on the beep test. As we only had 10m clear space, needed to do a turn each run. Stopped the test once I hit the fire and rescue requirement as I wanted to stay somewhat fresh for the following tabatas. Long way off my best of 15.3
Tabata
Squats 19/164
Sit ups 14/126
Hindu Push ups 10/86
Cash out
21-15-9
HSPU
Ring Dips
5.57
Thurs 22 Dec 11
Helena
5 rounds of
¬Ω gasser
10 KB swings @ 24kg
5 L-pull ups
50, 53, 54, 53, 53s
Absolutely wrecked by the end of that one. I am looking forward to some rest over the weekend and then completing the annual double ascent of Mt Donna Buang on Boxing Day. -
Been a little whileTue 03 Jan 11Fran (Lite)2.20AMRAP in 8 min5 hollow rocks10 ring push ups (big box to rings just above ground level)15 lunges9+5Press (wendler 3)50,55,57.5Front squat (wendler 3)70,80,85Have been running over the break along the cross country track near Fairfield boat house, terrain is quite difficult so have to concentrate on every step. It's a great place to run as there are hardly any other runners and the terrain will dictate the intensity.Did a double ascent of Donna Buang (Cat 1 climb) on 27 Dec 11 as there was too much debris on the road on Boxing day due to the storms the day before. I had a mechanical issue on the second descent going into a wet corner at around 70km/h but managed to somehow keep it upright. Other than that it was a pretty good ride with over two hours of climbing.
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Wed 04 Jan 11Clean and Jerk technique with ScottWas feeling comfortable with power jerk however worked on split jerk as my timing is still a little off5x3 @ 70, 70, 75, 75, 80kgSome skill work for front lever and strict muscle upsFinished with 10sec weighted ring dip holds and weighted pull ups (28kg)Thurs 05 Jan 11Cindy30 + 10 rxWas able to get butterfly working, seems that when I'm not thinking about it I can get a rhythm. Had the goal of 30 rounds and wasn't going to let myself slow down, don't really want to do that WOD again for a while.
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Fri 06 Jan 12
Hang snatch 6 x 2
40kg
Didn't increase the weight as wanted to get technique right as it's the first time I've tried this movement since the surgery.
Nailed the best back lever I have ever done during the cash out. Then just mucked around with some front lever progressionsMon 09 Jan 12
Snatch grip dead lifts 5 x 3
100kg
Felt strong during the movement however the hook grip did feel a little uncomfortable
Petranek (run)
3.12rx
Felt surprisingly good at the end of this, just couldn't push myself hard enough during this. Little disappointed with the time however these short work outs don't really suit me.3 rounds of
20 second ring dip hold, 5 dips, 10 second ring dip hold, 5 dips
Rode to and from work (21km total)
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Tues 10 Jan 12
CF masters chipper
10 x HSPU
20 x wall balls (9kg)
30 x T2B
40 x Power Cleans (62.5kg)
50 x Burpees
60 x SDHP (35kg)
14.32 rx
Was happy at my time for this. Power cleans were difficult but not as much as I thought they were going to be
Rode to and from work (21km total)
Wed 11 Jan 12
5 x 3 Push Press
70kg
5 rounds of
1/2 gasser
5 x Dead Lifts (100kg)
3.42rx
For short cash outs like this and Petranek, I think I need someone else of similar speed to compete against or else I go into my long metcon mentality and just hold at lactic threshold rather than go harderFront lever progressions. Up to holding out a single leg for 2 seconds, that being said I still have a fair amount of work to go to hold a proper front lever.
Rode to and from work (21km total)
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Thurs 12 Jan 12
Front squat 1RM
90kg, failed at 100kg twice. Just couldn't get that 100 back up
Rode to and from work (21km total)
Fri 13 Jan 12
5 rounds
1 x press (90% of 1 RM)
1 x strict pull up
1 x press (90% of 1 RM)
3 x strict pull up
1 x press (90% of 1 RM)
5 x strict pull up
55kg, 5.02
Coby
12 muscle ups
400m run (50m shuttle)
9 muscle ups
200m run
6 muscle ups
100 m run
3 muscle ups
9.21 rxRode to and from work (21km total)
Sat 14 Jan 12
5 x 5 Cleans
65 kg
Mon 16 Jan 12
5 x 5 Back squats
80kg5 x 5 Press
47.5kg -
Tues 17 Jan 12
Filthy 50- Box jump, 60cm/45cm
- Jumping pull-ups
- Kettlebell swings, 24 kg (30 reps)
- Walking Lunges
- Knees to elbows
- Push press, 35kg/25kg @ 30kg
- Back extensions
- Wall ball shots, 9kg/7kg
- Burpees
- Double unders
21.59, only did 30 reps for the KB swings as I didn't want to push my shoulder to hard with this movement. Struggled to breathe for at least five minutes after the WOD, got absoluetly owned by this.
Wed 18 Jan 12
5 x 5 OHS
50 kg
5 x 5 Deadlifts
110kg - Box jump, 60cm/45cm
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Thurs 19 Jan 12
5 x 5 Front Squat
75kg5 x 5 Push press
70kgThat completes the first week of eight for 5 x 5 lifting. Normally take Sunday as my day off but I am too tired to train. It's going to be a long eight weeks
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Sun 22 Jan 125 x 5 Cleans72.5kg (up 7.5kg from last week)Cash out4 rounds in a vest400m run3 x Muscle ups5 x Decline parallette push ups3 x HSPU17.04
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Mon 23 Jan 125 x 5 Back squats87.5kg (up 7.5kg from last week)5 x 5 Press52.5kg (up 5kg from last week)Cash out5 rounds400m run10 x HSPU10 x Ring Dips14.54 minTues 24 Jan 125 x 5 OHS55kg (up 5kg from last week)
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Wed 25 Jan 125 x 5 Push Press75kg (up 5kg from last week)Got pretty heavy towards the end but got through it. Ride home felt better than normal, was strong on the hills through Yarra Blvd.
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Fri 27 Jan 125 x 5 Deadlifts115kg (up 5kg from last week)Bradley10 rounds for time of- Sprint 100m- 10 pull ups- Sprint 100m- 10 BurpeesRest 30 sec between rounds19.56 rxCouldn't get a rhythm for the first few rounds of pull ups. When I was fatigued the butterfly pull ups were easy for some reason. Had the 20 minute mark in my head but knew after the first round it was going to be struggle however just got there in the end.Sat 28 Jan 125 x 5 Front Squats77.5kg (up 2.5kg from last week)Strict bar muscle ups. These have been my white whale for a while but not anymore, pretty excited when I got the first one. The technique isn't that smooth as my right arm leads during transition however that is to be expected as the left had the surgery.
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Sun 29 Jan 12
10km trail run
Undulating trail run with hill repeats. Hill repeats were nasty, don't think I've ever been able to run that hill properly. Endurance is a bit lacking at the momentMon 30 Jan 125 x 5 Cleans75kg (up 2.5kg from last week, 10kg overall) -
Wed 01 Feb 125 x 5 Press55kg (up 2.5kg from last week, 7.5kg overall)5 x 5 Back Squat90 kg (up 2.5kg from last week, 10kg overall)Ride home was horrible, head wind and I couldn't be bothered. The hills seemed to go on longer than normal
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Jebus, you might be going too light! They are huge improvements. Nice stuff.
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Thanks Jess. If only the weights were light.
Thurs 02 Feb 12
Brena in a vest
133
Have done this workout once before in a Chem, Bio, Radiation and Nuclear suit with a respirator so I thought I might as well give this a crack in a vest (easy compared to gas mask and CBRND suit). Halfway around the first run I remember that I passed out at the end of that workout. I started to regret my decision to wear the vest. I think I need someone to tell me how idiotic the notion of wearing a vest is because I think it's a good idea each time.Trail run 8km
Stacked during the run. I was pushing a little bit too hard on a part of the track that I shouldn't have. Manage to stop myself from falling in the Yarra however I hurt my elbow in the process. It's okay now, just a little bit of pain when I straighten out my arm. Finding new ways to hurt myself. -
Fri 03 Feb 125 x 5 Front Squats80 kg (up 2.5kg from last week, 5kg overall)5 rounds400m run10 x HSPU10 x Ring Dips13.38(1min 16 sec faster)Sat 04 Feb 125 x 5 Push press77.5kg (up 2.5kg from last week, up 7.5kg overall)Cash out8 min AMRAP5 x HSPU10 x T2B15 x Burpees4 + 21rxChose not to do deadlift and OHS this week as my elbow isn't 100%. Happy with today's cash out, knew 4 rounds was a tough ask but managed to get it
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Sun 05 Feb 128km trail runLots of mud, rocks and wind. Loved itMon 06 Feb 125 x 5 Power Cleans77.5kg (up 2.5kg, 12.5kg overall)5 rounds12 wall balls12 T2B4.32rxDeath by HSPU12 rounds
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Tues 07 Feb 12
5 x 5 Press
57.5kg (up 2.5kg from last week, 10kg overall)
Failed on the last rep of round five. It's getting quite hard to keep increasing the weight each week. Hopefully some PRs are in order when testing week comes around however there is still a lot of work to do until then -
Wed 08 Feb 1210min AMRAP5 x ground to overhead @ 70kg7 x push ups9 x GHD back extensions5+2 rx40km of ridingThurs 09 Feb 125 x 5 Deadlift122.5kg (up 7.5kg from two weeks ago, 12.5kg overall)5 x 5 Back squats92.5kg (up 2.5kg from last week, 12.5kg overall)Felt better than expected for both of these lifts. The other lifts so far this week have been much harder to finish. May have just had a good lifting day
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Fri 10 Feb 12
5 x 5 OHS
57.5kg (up 2.5kg from two weeks ago, 7.5kg overall)
Games squad WOD
1km run
30 x HSPU
1km row
9.09 rx
I suck at rowing and avoid it as much as possible. Really do need to change that. Had a run split of 3.15 which is pretty poor by my standards, did have to dodge a couple of cars and pedestrians but that's not and excuse. Probably should be adding in some high quality running sets rather than trail running all the time. Trail running keeps me interested but you can only run so fast over poor terrain. There is no reason why I shouldn't be going sub 3min for the run. Just laziness I suppose. -
Chin up Bryce! Looks like it was a great effort. Don't be too hard on yourself :-)
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Sun 12 Feb 12
5 x 5 Front Squat
82.5kg (up 2.5kg from last week, 7.5kg overall)
8km Trail trun
Mon 13 Feb 12
5 x 5 Power Cleans
80kg (up 2.5 kg from last week, 15kg overall)
Cash out
7 rounds at 40kg of
4 Burpee Dead lifts
3 Burpee Power Cleans
2 Burpee Cleans
1 Burpee Thruster
9.39min -
Tues 14 Feb 12
5 x 3 Press
60kg
Had a few fails
5 x 5 Back Squat
95kg (up 2.5kg from last week, 15kg overall) -
Wed 15 Feb 12
5 x 5 Front Squat
85kg (up 2.5kg from last week, 10kg overall). Only 5kg away from my 1RM
Games wod 3
30 x HSPU
40 x Pull ups
50 x KB swings at 24kg
60 Sit ups
70 x Burpees
11.44rx
I wouldn't recommend doing this wod after just finishing heavy front squats as my legs were wrecked on the burpees. I am happy that I got through the KB swings as this the first time I have been able to do 50 at 24kg since I had my shoulder repaired. Great to be able to do this again, with a bit of focus on progressions I might not be too far away from snatching again. -
Thurs 16 Feb 12
21-15-9
Deadlifts at 90kg
Ring Dips
400m run between rounds
9.13rx
Didn't stack on the ride home, not a comment I often write but it was raining and I was on the time trial bike which is very hard to handle even in dry conditions -
hehehe good work on not stacking dude!would have sucked riding a twitchy bike in the wet after that wod!
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Sun 19 Feb 12
10km trail run
Including 5 repeats up the goat track. Tough hill to run up but managed to get the last few repeats
Mon 20 Feb 12
5 x 2 Deadlift
140kg
5 x 3 Hang to Back lever to German hold to Hang
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Tues 21 Feb 12
1RM Press
70kg (PB)
BODY WEIGHT PRESS. Had been a goal of mine for a while so I was pretty pumped when I got it -
Wed 22 Feb 12
8 rounds of
3 Power Cleans at BW (70kg)
3 Broad jumps (best of 2.96m)
Felt pretty good during this, power cleans felt smooth and jumps were a bit of fun. Good to have Ango smashing the jumps as well. Well done one the 2.97m, awesome work
Tough Mudder wod
5 rounds in a vest of
10 x pull ups
10 x push ups
10 x sit ups
10 x box jumps (60cm)
1km run
33.19 min
Very happy with my time on that. My legs felt quite heavy on the last couple of runs but that was probably due to wearing a vest and doing the power clean/broad jump wod just before. Surprised that I didn't have to break on the pull ups.
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Mon 27 Feb 12
5 x 5 Squat Cleans
70kg
10km run -
Tue 28 Feb 127 rounds of10 x HSPU10 x Squats10 x Push up (hand release)10 x sit ups11ishWed 29 Feb 125 rounds of3 x press at 55kg10 x dips with vestDeath by Pull ups and HSPU10+17Thurs 01 Mar 125 x 2 Back Squat110 kg (failed last rep)5min AMRAP in a vest10 x squatsMax dead hang pull ups10 metre shuttle31 (6 rounds)
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Fri 02 Mar 12
1RM Clean and Jerk
90kg (10kg PB)
Sun 04 Mar 12
Death by Muscle ups and HSPU
7 rounds
Happy with that, still am not allowed to string muscle ups together the normal way but rather do a forward roll over the bar to transition down. Makes me slightly dizzy when doing 5+ in a row.
Well done to everyone who did the games wod on Sunday, great to see everyone going as hard as they possibly could. -
Tues 13 Mar 12
8 rounds of
3 x Power cleans @ 70kg
3 x max length broad jumps (2.77m)
Wed 14 Mar 12
Handstand hold practice
1RM press
65kg
3 x 400m run
1.34, 1.15, 1.09
Still am feeling crap becuase of a cold, happy I could still get a decent lift. Felt horrible during the run but got through it. Handstand holds are getting pretty good, don't have to walk around as much, can remain static for prob about 10 sec at a time
Thurs 15 Mar 12
5 x 5 OHS at work gym
55kg -
It's been awhile
Mon 09 Apr 12
3RM Good Mornings
90kg
5 x 3 SGDL @ 70% of 1RM DL
110kg (went a little lighter than 70% as I didn't want to sacrifice technique)
3 x 10 hanging leg raises, 3 x 8 reverse hypers w orange band
9-6-3
Bar muscle up
Squat clean into thruster (scaled to 60kg)
9.19
Tues 10 Apr 12
3RM Press (at work gym)
60kg
3 rounds max strict pull ups/ring dips
17/21
12/17
7/12
3 x Max L-sit on rings
3 x 8 strict DB press w 2 x 15kg. Should've gone heavier.
3 mins DU
2 mins T2B
1 min Cal row
Lost count during DU
