IWT
12x HPC @ 125
400m Run @ 90% HR (171)
rest 90"
3x
Rest 5'
12x Box Front Squat @ 140
2' row @ 90% HR (171)
Rest 90"
3x
Rest 5'
6x Pull ups
6x Push Ups
6x Sit ups
6x Ring Dips
6x Glute-ham-raise
Rest 1'
3 Rounds
This workout kicked my ass. I need to do some homework on it but I remember something about tryptophan being released in part of the process of muscle contraction or something like that...why do I bring it up? I feel the overwelming urge to sleep right after this workout. Big time.
The weight on the Power Clean was a bit light and every round I kept adding 10# to it. I think next time I do HPC I need to start at 130 or so. The front squats were really tough on round 2 and 3. My heart rate was at target before I even finished the lifts, it was crazy. 90% HR lifting weights? Who needs cardio when you lift like that? Sounds like Pat O'Shea was on to something.
I realized that when I listen to sad music I work harder. I was copying people I look up to by playing loud punk music or trance or what ever, but today it hit me...sadness motivates me. I have to be very careful though, no one likes to be around sad people. I have to use it only for workouts, then turn it off. I'm afraid my natural tendencies will isolate me from people and it's contrary to my deepest goals of build a community...my motivator isolates me from the people I want to be around...very conflicting.
On another note, I was once again reminded that I am not living up to my potential. It would be harder to take if this wasn't something that is reoccurring. This is something I have been told since I was 5 years old when I fist started playing soccer. Every teacher, every coach, every person who comes to know me says the same thing about me; I'm capable of more, if I would just commit. This time it is in regards to my ability to coach. Some people close to me say I have the ability to be the best coach they've ever had, but I hold back, I am not living up to my potential yet. Lots to think about.
Showing posts with label IWT. Show all posts
Showing posts with label IWT. Show all posts
Monday, May 10, 2010
Thursday, May 6, 2010
Power-Endurance
IWT
General light warm up
Then:
12x Hang Power Snatch @ 95#
2' row at 1:50/500m
2' rest
3x through
5 min rest
12x Front Squat at 130#
400m Run
90" rest
3x
5 min rest
8 pull ups
8 push ups
8 sit ups
8 squats
8 glute-ham raise
8 ring dips
rest 1'
3x through
Then:
cool down (walk 400m)
I haven't been writing much in here recently and after two people asked me about it, I made the extra effort to get back on the wagon.
Today was tough, as IWT's usually are. Originally I wanted to do 75% 1RM on the F. Squats and the HPSnatch but...no. I was "inturupted" by a walk-in client who was checking out local CF gyms. I didn't do round three of the F. Squat/Run combo...bank error in my favor. We talked about mid-line stabilization and how important it is for every single lift we do for 5 min or so then he went on his way and me on mine, on to the bodyweight circuit.
I felt like I was going to vomit at any moment from the second 2' row onwards. The side ache set in on round two as well. It was not pretty on the runs, and all I could think about was, "no matter what...I will not stop. I will vomit as I run if necessary...but...I will, NOT, stop." So I didn't stop.
I was reminded again last night of the idea of progression. Skimming through Dan John's book Never Let Go, I was reminded of getting back to simplicity. Consistency. Part of my workout re-design this last time, was exactly that. I was having a hard time progressing my workouts systemically. In CF circles they would say, "did you go faster, then you progressed" but in the end, it just wasn't enough for me to see, or maybe feel about myself. So I simplified things for myself. Monday's - P/E work, either IWT or CF or GJ, etc. Wednesday's - Strength. Another epiphany hit me here, always progress the load on the bar. Do as many reps as possible, add more weight when I can do more than 5 reps. Simple. My water polo coach always told me to keep things simple...I should have listened a long time ago. Some form of squatting, front, back, over-head, off box, on box, bands, chains...squats. Some form of pressing; jerk, push press, military press, bench press, incline press, bands, chains, etc...pressing. Some form of pulling; deadlifts, bent row, weighted chins, etc...pulling. Then Thursday's - IWT's. I hate IWT's, and I have a general philosophy that if it's something you hate, you should do it, a lot...until you don't. Then Friday's - Hypertrophy. I just like good ol' fashioned bodybuilding. I like Mike Mentzer and Dorian Yates style, HIIT training (and I get to use the pool). And who could forget the endurance work 3-4x/week. Long steady state aerobic work. So there it is, simple, progressable, room for variation, high intensity, functional exercises...hey, that's the definition of CrossFit! ;)
Thought #1000 of the day (that never get implemented, because they come too fast for me to actually do, or so I tell myself) warm ups need to include pre-habilitation (injury prevention) and rehabilitation exercises. Specifically to strengthen weaknesses (glute min, adductors, piriformis, and most importantly perhaps, transverse abdominis, not to mention spinal erectors and hip flexor flexibility, Achilles tendon ROM...so pretty much everything?)
General light warm up
Then:
12x Hang Power Snatch @ 95#
2' row at 1:50/500m
2' rest
3x through
5 min rest
12x Front Squat at 130#
400m Run
90" rest
3x
5 min rest
8 pull ups
8 push ups
8 sit ups
8 squats
8 glute-ham raise
8 ring dips
rest 1'
3x through
Then:
cool down (walk 400m)
I haven't been writing much in here recently and after two people asked me about it, I made the extra effort to get back on the wagon.
Today was tough, as IWT's usually are. Originally I wanted to do 75% 1RM on the F. Squats and the HPSnatch but...no. I was "inturupted" by a walk-in client who was checking out local CF gyms. I didn't do round three of the F. Squat/Run combo...bank error in my favor. We talked about mid-line stabilization and how important it is for every single lift we do for 5 min or so then he went on his way and me on mine, on to the bodyweight circuit.
I felt like I was going to vomit at any moment from the second 2' row onwards. The side ache set in on round two as well. It was not pretty on the runs, and all I could think about was, "no matter what...I will not stop. I will vomit as I run if necessary...but...I will, NOT, stop." So I didn't stop.
I was reminded again last night of the idea of progression. Skimming through Dan John's book Never Let Go, I was reminded of getting back to simplicity. Consistency. Part of my workout re-design this last time, was exactly that. I was having a hard time progressing my workouts systemically. In CF circles they would say, "did you go faster, then you progressed" but in the end, it just wasn't enough for me to see, or maybe feel about myself. So I simplified things for myself. Monday's - P/E work, either IWT or CF or GJ, etc. Wednesday's - Strength. Another epiphany hit me here, always progress the load on the bar. Do as many reps as possible, add more weight when I can do more than 5 reps. Simple. My water polo coach always told me to keep things simple...I should have listened a long time ago. Some form of squatting, front, back, over-head, off box, on box, bands, chains...squats. Some form of pressing; jerk, push press, military press, bench press, incline press, bands, chains, etc...pressing. Some form of pulling; deadlifts, bent row, weighted chins, etc...pulling. Then Thursday's - IWT's. I hate IWT's, and I have a general philosophy that if it's something you hate, you should do it, a lot...until you don't. Then Friday's - Hypertrophy. I just like good ol' fashioned bodybuilding. I like Mike Mentzer and Dorian Yates style, HIIT training (and I get to use the pool). And who could forget the endurance work 3-4x/week. Long steady state aerobic work. So there it is, simple, progressable, room for variation, high intensity, functional exercises...hey, that's the definition of CrossFit! ;)
Thought #1000 of the day (that never get implemented, because they come too fast for me to actually do, or so I tell myself) warm ups need to include pre-habilitation (injury prevention) and rehabilitation exercises. Specifically to strengthen weaknesses (glute min, adductors, piriformis, and most importantly perhaps, transverse abdominis, not to mention spinal erectors and hip flexor flexibility, Achilles tendon ROM...so pretty much everything?)
Monday, April 26, 2010
Power-Endurance
25 kipping pull ups unbroken - 60 total
53 strict push ups - 80 total
Then:
IWT
1.
12x Clean @ 95#
2' Row @ 1:45
3' rest
3x
5 min rest
2.
12x Front Box Squat @ 115
200m run
90" rest
3x
Then:
60' run easy pace
53 strict push ups - 80 total
Then:
IWT
1.
12x Clean @ 95#
2' Row @ 1:45
3' rest
3x
5 min rest
2.
12x Front Box Squat @ 115
200m run
90" rest
3x
Then:
60' run easy pace
Friday, March 5, 2010
Power-Endurance
The infamous IWT
Warm Up:
light rowing for 5 min.
light thrusters
Workout:
12x Thrusters @ 95#
2' row at 1:43 (at least 550 meters)
2' rest
3 rounds
5' intermission
12x Front Squat @ 155
400m run
2' rest
3 rounds
5' intermission
1-7 ladder 3x through
Pull up
push up
sit up
air squat
This was what was written. What actually happened was at the end of the second phase, I was totally spent. I didn't eat enough during the day to do this workout at 8pm. I started the final phase of pull, push, sit, squat and got to 5 reps up the ladder on round one...then I quit. I hate to admit that. It makes me angry that I quit. No one there to watch, no one there to see or push me...I couldn't do it myself and it hurts. It makes me feel like a hypocrite.
Warm Up:
light rowing for 5 min.
light thrusters
Workout:
12x Thrusters @ 95#
2' row at 1:43 (at least 550 meters)
2' rest
3 rounds
5' intermission
12x Front Squat @ 155
400m run
2' rest
3 rounds
5' intermission
1-7 ladder 3x through
Pull up
push up
sit up
air squat
This was what was written. What actually happened was at the end of the second phase, I was totally spent. I didn't eat enough during the day to do this workout at 8pm. I started the final phase of pull, push, sit, squat and got to 5 reps up the ladder on round one...then I quit. I hate to admit that. It makes me angry that I quit. No one there to watch, no one there to see or push me...I couldn't do it myself and it hurts. It makes me feel like a hypocrite.
Thursday, February 4, 2010
Power-Endurance
Another IWT.
I understand why they work, but man these things hurt.
In the middle of this one, I was thinking of something that someone said to me ..."who does this shit to themselves?"
"I do."
Warm Up:
Easy row 5 min.
Sled drags increasing weight each "round"
Sled drag/OH BB Carry
Workout:
Hang Power Snatch 10x at 100#
Row 500 at 90% HR (178)
rest 3'
3 Rounds
Rest 5'
Front Squats 10x @ 133#
Row 500 at 90% HR (178)
Cooldown
The row portion was sliding less and less power required to keep my HR in the range. At first the 500 split was 1:40; round two it fell to 1:47; then to 1:51. Rest 5' and after the front squats the rowing was 1:50; 1:52; 1:55.
I'm not quite as fit as I would like, meaning it takes me 3' to get my heart rate back down to 110 between rounds. I need to keep pushing the rest periods shorter and shorter but still recover during them.
I understand why they work, but man these things hurt.
In the middle of this one, I was thinking of something that someone said to me ..."who does this shit to themselves?"
"I do."
Warm Up:
Easy row 5 min.
Sled drags increasing weight each "round"
Sled drag/OH BB Carry
Workout:
Hang Power Snatch 10x at 100#
Row 500 at 90% HR (178)
rest 3'
3 Rounds
Rest 5'
Front Squats 10x @ 133#
Row 500 at 90% HR (178)
Cooldown
The row portion was sliding less and less power required to keep my HR in the range. At first the 500 split was 1:40; round two it fell to 1:47; then to 1:51. Rest 5' and after the front squats the rowing was 1:50; 1:52; 1:55.
I'm not quite as fit as I would like, meaning it takes me 3' to get my heart rate back down to 110 between rounds. I need to keep pushing the rest periods shorter and shorter but still recover during them.
Friday, January 29, 2010
Power-Endurance
This morning I did my training session that was origianally scheduled for last night, and IWT.
12 Hang Power Clean at 105#
400m Run
Rest 2'
3 rounds
rest 5'
12 Jerk at 155#
400m run
rest 2'
3 rounds
rest 5'
Strict Pull Ups 5x
Push ups 10x
Sit ups 15x
rest 1'
3 rounds
In retrospect, the third phase might have been too light, maybe 5 rounds? Or perhaps more reps, not sure. I am pretty well cooked at this point though so I don't know. The jerk was very tough at 155 for me. I had to break it up into small sets. The first round I went 2 sets of 6, then round 2 I was down sets of 3, by round 3 I was pushing hard for 2's.
I don't know if breaking it up into smaller sets changes the workout materially or not. I only know of one person to ask this question to and he is quite busy. The theory of 70% 1RM for 12 reps would mean that I "should" be able to do it unbroken. Perhaps the free aerobic portion is too intense to allow full recovery during the 2' rest between rounds. Maybe a 3' rest or pull off the intensity of the runs? Not sure.
I will move my normal strength day to Sat. and hit some steady state running the same day. That will give me 3 days of steady state, 2 on the erg and 1 running; 3x strength days, 1x IWT and 1x Polymetric. That's a solid week of training.
12 Hang Power Clean at 105#
400m Run
Rest 2'
3 rounds
rest 5'
12 Jerk at 155#
400m run
rest 2'
3 rounds
rest 5'
Strict Pull Ups 5x
Push ups 10x
Sit ups 15x
rest 1'
3 rounds
In retrospect, the third phase might have been too light, maybe 5 rounds? Or perhaps more reps, not sure. I am pretty well cooked at this point though so I don't know. The jerk was very tough at 155 for me. I had to break it up into small sets. The first round I went 2 sets of 6, then round 2 I was down sets of 3, by round 3 I was pushing hard for 2's.
I don't know if breaking it up into smaller sets changes the workout materially or not. I only know of one person to ask this question to and he is quite busy. The theory of 70% 1RM for 12 reps would mean that I "should" be able to do it unbroken. Perhaps the free aerobic portion is too intense to allow full recovery during the 2' rest between rounds. Maybe a 3' rest or pull off the intensity of the runs? Not sure.
I will move my normal strength day to Sat. and hit some steady state running the same day. That will give me 3 days of steady state, 2 on the erg and 1 running; 3x strength days, 1x IWT and 1x Polymetric. That's a solid week of training.
Thursday, January 21, 2010
Power-Endurance
For this cycle the format is in the AM: Endurance work, 1x stready state, 1x medium, 1x Threshold and in the PM 3x/week strength, 1x/week power, 1x/week IWT (Power-Endurnace), 2 days off.
IWT today. I'm starting to understand why they are so great and amazing at building work capacity. I wonder what the outcome would be on a diet of 3x/week IWT's.
Warm Up:
10 min easy row
I got my heart rate receptor this morning and immediatly hooked it up.
Workout (as intended):
10x Power Clean 132#
Row 2' @ 90% HR
Rest 2 min.
3 Rounds
Rest 5 min
10x Front Squat 155#
Row 2' @ 90% HR
Rest 2'
3 Rounds
Pat O'Shea (inventor of this horrible thing) called for a circuit in phase 3. The circuit was complementary exercises and I usually throw in some Pull ups, push ups, dips, sit-ups, back extentions, KB Swings and the like. Today, I ran into timing issues and cut it out.
The rest period "should" allow for recovery down to 110 BPM, but what I was experiencing was about 3 min to recover to that level. So I tried to pull back on the "free exercse" portion so that my HR didn't get over 160 so as to allow for a recovery to 110, but I just couldn't pull off the thottle and kept pushing the HR higher and higher. I wasn't even noticing the split time or wattage, just HR. The strenght exercises were all unbroken which too some committment on round 3 of the front squats.
I'm excited to keep track of HR and use it as a gauge for exertion during workouts. Some coaches argue that it's useless because things like anxiety before the workout can cause elevated HR and it's as useful as "percieved exertion" scales. I'm starting to think that this is BS though. No workout is ever in a vaccum, and my anxity is going to be a part of the deal. If my heart rate is elevated for any reason it will effect my performance so I can still use HR, if not better than pure power ratings to understand what my body is capable of in the moment. To know how long I can operate at 170 bpmin these conditions, is useful; just like for some people out there it would be useful to know at what HR and for how long they can operate in more hostile enviornments, like say Afghanistan mountains?
Thoughts?
Up next, the last Strength day of the week before 2 rest days.
IWT today. I'm starting to understand why they are so great and amazing at building work capacity. I wonder what the outcome would be on a diet of 3x/week IWT's.
Warm Up:
10 min easy row
I got my heart rate receptor this morning and immediatly hooked it up.
Workout (as intended):
10x Power Clean 132#
Row 2' @ 90% HR
Rest 2 min.
3 Rounds
Rest 5 min
10x Front Squat 155#
Row 2' @ 90% HR
Rest 2'
3 Rounds
Pat O'Shea (inventor of this horrible thing) called for a circuit in phase 3. The circuit was complementary exercises and I usually throw in some Pull ups, push ups, dips, sit-ups, back extentions, KB Swings and the like. Today, I ran into timing issues and cut it out.
The rest period "should" allow for recovery down to 110 BPM, but what I was experiencing was about 3 min to recover to that level. So I tried to pull back on the "free exercse" portion so that my HR didn't get over 160 so as to allow for a recovery to 110, but I just couldn't pull off the thottle and kept pushing the HR higher and higher. I wasn't even noticing the split time or wattage, just HR. The strenght exercises were all unbroken which too some committment on round 3 of the front squats.
I'm excited to keep track of HR and use it as a gauge for exertion during workouts. Some coaches argue that it's useless because things like anxiety before the workout can cause elevated HR and it's as useful as "percieved exertion" scales. I'm starting to think that this is BS though. No workout is ever in a vaccum, and my anxity is going to be a part of the deal. If my heart rate is elevated for any reason it will effect my performance so I can still use HR, if not better than pure power ratings to understand what my body is capable of in the moment. To know how long I can operate at 170 bpmin these conditions, is useful; just like for some people out there it would be useful to know at what HR and for how long they can operate in more hostile enviornments, like say Afghanistan mountains?
Thoughts?
Up next, the last Strength day of the week before 2 rest days.
Wednesday, October 21, 2009
Power-Endurance
I was really unmotivated to workout today. The last two days I have not slept as well as I would have liked, I took the day off yesterday but I know that I need to hit it today.
Today was an IWT. Here is a description of an IWT and what it is, who it came from etc. from Gym Jones. "Developed by Pat O'Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure "full" recovery."
I did the following:
12x Power Snatch @ 90#
2 min row at >550m pace
rest 2 min.
3x through
5 min rest
10x Front Squat @ 135#
2 min row @ >500m pace
rest 2 min.
3x through
rest 5 min.
8x pull ups (kipping)
8x ring dips
8x KTE
8x Ab Mat situps
60m Farmer Carry @ 2x 70#
rest 1 min.
3x through
The workout took me about 50 min total. I love/hate Pat O'Shea for creating these.
To make this a more mainstream CrossFit WOD, just take the rest periods out and done just 1 phase as fast as possible. Those might look more familiar to a CF guy. 12x power snatch, 550m row 3 rounds for time? The rest is important in my opinion because as Pat points out in his book Quantum Strength Fitness II, the rest allows for ATP to recover and 1. you can push harder the next round, you are starting a little more "fresh," and 2. I'm not sure you have to race the car every time you take it on the track if you know what I mean. The HR should return to below 110 before the next round and if it doesn't, Pat says the free exercise portion was too hard and pull back a touch. It seemed to work for him. He PR'd his all time lifts at 40 yrs old! Matching his performances from when he was in his 20s! That is someone I'd follow.
Today was an IWT. Here is a description of an IWT and what it is, who it came from etc. from Gym Jones. "Developed by Pat O'Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure "full" recovery."
I did the following:
12x Power Snatch @ 90#
2 min row at >550m pace
rest 2 min.
3x through
5 min rest
10x Front Squat @ 135#
2 min row @ >500m pace
rest 2 min.
3x through
rest 5 min.
8x pull ups (kipping)
8x ring dips
8x KTE
8x Ab Mat situps
60m Farmer Carry @ 2x 70#
rest 1 min.
3x through
The workout took me about 50 min total. I love/hate Pat O'Shea for creating these.
To make this a more mainstream CrossFit WOD, just take the rest periods out and done just 1 phase as fast as possible. Those might look more familiar to a CF guy. 12x power snatch, 550m row 3 rounds for time? The rest is important in my opinion because as Pat points out in his book Quantum Strength Fitness II, the rest allows for ATP to recover and 1. you can push harder the next round, you are starting a little more "fresh," and 2. I'm not sure you have to race the car every time you take it on the track if you know what I mean. The HR should return to below 110 before the next round and if it doesn't, Pat says the free exercise portion was too hard and pull back a touch. It seemed to work for him. He PR'd his all time lifts at 40 yrs old! Matching his performances from when he was in his 20s! That is someone I'd follow.
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