14.1 and 14.2

Okay, so trial number 2 of 14.1 went pretty much as expected.  I was able to get more a little time to get into the snatches of the 7th round.  Unfortunately not enough gas in my tank to complete them but I am satisfied with 304.

14.2 - 3 mins to do 2 rounds of 10 OHS and 10 C2B.  If successful, 3 mins to do 12 OHS/12 C2B, etc...

I did this Friday evening after a Thursday night of beer tasting and late night dinner.  Not exactly a recipe for success but it is what it is.  123 reps.  7 OHS into the 2nd round of 14s.  Smoker.  I went after it and by the time I got to into the 14 pull ups in the first round there was nothing left to be able to string them together.  Appeared we needed a different strategy.  The strategy was to conserve as much energy and strength possible to be able to get through the 14s.  Mission failed.  Tried again Monday morning.  Round of 10 was slow and conservative.  Round of 12 tried to be slow and conservative, but again after the first set of 14 OHS, I didn't feel like I had enough to string together consecutive C2Bs so I went for singles.  I finished them with about a minute to go.  I tried to string together as many OHS as possible.  Got to 8.  Had to drop.  Picked up and did 2.  Dropped.  Picked it up and finished the last 2 to finish at 130 reps.  I probably should have tried to do some amount of consecutive C2Bs in the first round to get myself to the last round of C2Bs, but oh well.

So a 600 place finish in 14.1 and a 798 finish in 14.2 leaves me at an overall place of 547.  Interesting math, but it is what it is.  Still leaves me in possible contention for top 200 but I'll have to pull out something special for these last 3 workouts.  I am thinking the 798 finish will be my worst as we don't do a lot of pull ups and certainly not C2Bs.  Hopefully these last 3 workouts will give me something to put up something big.  If not, I suspect I'll stay at a respectable top 5-6% but certainly not at the top 1-2% they are looking for to make it to the qualifying rounds.

Trident Scoreboard

14.1 - 30 Double Unders 15 Snatches at 75lbs - 10 minute AMRAP

Same as 11.1 where I did 297 reps.  So 3 years later, I did 298 reps.  The difference was that broke the double-unders 1 rep later.  Maybe I over paced it by breaking up the snatches 6-5-4 from the beginning.  I'll do it again on Monday.  This time I'll redline it from the beginning and see how it goes.

And 5 years later...

Dug this up during a rabbit hole of looking at some crossfit videos.  Crazy to look at the workouts and results.  Still crossfit'ing, not racing and definitely not 35 years old any more.  This year I turn 40 and will actually give the games a try.  I am probably about 75% of where I wanted my fitness to be at this point, but with two 5 year old kids, two puppies and sort of a new job, I can't complain too much. 

This is my attempt to journal my run at the Crossfit Games 2014, Masters style.  Just to kick things off, a quick recap of what I wanted to do to get ready for my assault on the Crossfit Open 2014 followed by what I actually did to get ready:

What I wanted to do:

Summer of 2013:  Get strong.  Lift heavy, put on weight and increase my max lifts
Fall of 2013:  Get my metcon in check.  Run/Bike to work.  Get in some longer runs.  Generally work on metcons.
Winter 2013/2014:  Amp up the work outs.  Zone and cut out the drinking.

What I ended up doing:

Summer 2013: Crossfit Wods 3-5 x Week.
Fall of 2013: Crossfit Wods 3-5 x Week.
Winter 2013/2014: Crossfit Wods 3-5 x Week.  Amped it up a little bit.  In February zoned a little bit and went a few days in a row without drinking.

Best laid plans...  That being said, I feel pretty damned good.  My goal is to make the top 200 so I can get into the next set of workouts.  If that happens, I'll go real hard at the qualifying workouts but I have no visions of getting into the top 20.  I really think getting into the top 200 will be a stretch but I will go for it.  I am healthy, fairly fit and just about 40.

Let's see how it goes.  That being said, I am about to close up shop to go to happy hour and my buddy Paul's 40th birthday dinner.  Not starting off well, but this isn't any different to how I have been training!!!

And a year later...

Wow, it looks like a year since my last post. You can check out kjadoption.blogspot.com to see what I've been up to during that time. So keep checking up on the Angeles family there but this will be my training log for 2009.

Workout: 7pm - 1 hour on the bike trainer
Breakfast: egg, cheese and canadian bacon burrito with some macadamias - 3 carbs, 4 protein, 4 fat
Lunch: 3 steak soft tacos - roughly 5 blocks of carbs, protein and fat
Snack: string cheese, grapes. 1 protein, 1 carb
Dinner: Machacha Steak and Cheese Wrap, Macadamias and a beer. 4 blocks of carbs, protein and fat.

Tomorrow: Hope to get a swim at lunch and 5pm xfit. Let's see how it goes...

Week of January 21-January 25

Monday- MLK Day Group Workout
Meet the Spartans
25 Chins
50 Pushups
75 Push Press
100 Squats
75 Sumo Deadlift Highpulls
50 Pushups
25 Chins
Total Time: 24:53
Epic! My first 300 workout. Felt great! Zone starting to pay off! Dropped a good 5lbs and feel great! Keeping with 4 block meals and 2 block snacks, but find my self moving some blocks into meal times and doing some 1 block snacks. Still playing with it, but getting more efficient with eyeballing. Doing favorable carbs during the day but sneaking in some unfavorables at night. The thought is if I keep it within the acceptable portions, at the end of the day the body breaks down the favs and unfavs the same, so why not keep yourself a little sane with some tasty carbs:-)

Tuesday- Swim
Jack and I did prolly 1200 meters. 200 swim, 200 kick, 200 pull, 200 swim warm up. Some amount of drills, finger tip drags, # of strokes, etc... Still working on building the base.

Wednesday - 30 muscle ups for time
10:52
Decided to go for a max. I hit 10! I was very very very very close to 11. Again, just missed at the top of the lock out. Looking forward to Chriss' muscle workout next wednesday.

Thursday - 5k run with 6lbs in the weight vest. Still a little frigid but good to get the legs moving again.

Friday - Handstand work Great skill day. Never worked the set up and balance. Thanks Andrea for some great tips and cues!

Saturday/Sunday - LAZY. Did a whole lot of nothing workout related and drank too much wine on Saturday night but im back on for next week!

Workouts of the Week

Thursday- Morning swim. Needed a day off from crossfit. The body is sore!
wu: 100 swim, 100 kick, 100 swim
main: 1x200, 100 kick, 2x100 drills (25 swim, 25 right hand, 25 left hand, 25 catch up)
cd: 100

A few laps in the pool felt good. Even suckered Jack into a dip in the pool. Body is still pretty sore, especially the abs. I like the thursday morning pool. It'll be a good workout in the mix of the week.

Wednesday- Sydney
5 L-sit Pull Ups
10 plyo push ups
15 pistols
AMRAP in 30 minutes
total- 11 rounds.

L-sit chins just tear up the abs. My abs haven't been this sore ever. wow.

Tuesday- Muscling Fran
9 thursters
6 muscle ups
5 rounds for time
time- 16:25ish

Ouch. First round, 6 straight mu's. Second round, 3, 2 and then 1. Third round, 2, 2, 1.5, 1, 1. then some amount of 2s and 1.5s and 1s. Felt good on the transition but couldn't lock out a few at the top. Definitely feeling stronger though.

Monday- Overhead Squats and a quick circuit
10x OHS max effort. 95lbs
10 rounds or 10 minutes
10 big box jumps
10 jumping slam balls
10 kettlebell high pulls
total- 7 rounds

A week and a half in the Zone

So the zone has been going well. We are getting the hang of the blocks and putting together some easy meals and snacks. Karen and I would both agree that breakfast, lunch and snacks are pretty easy and the timing of the meals give us good energy. The problem is with dinner. Dinner at our house is usually the time where Karen puts together an incredible meal and we catch up on our day. We generally eat healthy but the size of a 4 block or 3 block meal is pretty small compared to how we used to eat. Also, haven't found great zone dinner recipes. We have found good recipes but nothing GREAT. That said, we have been really good for almost two weeks. We definitely do a night off, which helps with the monotony. We are thinking of looking at some of our favorite dinner recipes and see how we can Zonify them. I find come up with something good, i'll be sure to post it!

Run base building

Buiding the run base with an easy 2 mile run with 6 lbs in the weight vest. I decided not to do a lot of runs with the weight vest but I had to try the new toy! I'll do some short shorter runs with the vest (1-2 miles). Maybe some hill repeats with it but long runs will be sans weight vest.

Meals:
Same breakfast as yesterday: An hb egg, a string cheese, 2 macadamias and a cup of chocolate milk.
1100- some grapes and almonds
1230- turkey and cheese sandwich on a slice of bread with some light mayo, an apple and some nuts
630- 5 oz of tilapia, seared with some salt, lemon and butter, strawberries and a glass of wine
Evening snack: ??? I may treat myself with 2 blocks of chocolate chips and some peanut butter? We'll see...

Sandbags, Muscle Ups and the Zone

Started the Zone this week. Dabbled in it before, but now time to "dial it in"! I consulted a nutritionist a coupla years ago before doing the St. Croix half ironman to help out with cramping problems and a tough course. I knew nutrition would be a big part of this race so I wanted to consult a professional. The nutritionist was nice enough and had some good advice but didn't really give me good insight into why we avoided some foods and focused on others. It was more of a "do A, B and C, and you should be good". I have seen a lot of the x-fitters start and continue with the Zone so I decided to do some research on it and read a good bit about it and I buy what I am reading. Now to put it into practice and see how it helps. My first assessment that it utilizes portion control and balance to create a hormonal response and achieve a positive mental and physical energy. Anyway, at the end of the day I will track and comment. Okay, on to the workout:

Muscle Up WOD:
[80lb Sandbag Shoulder + 2 sandbag squats] x 6
Muscle-ups x 6
*5 rounds for time*

Total time: 22:35

That sandbag is heavy and awkward. Different change of pace. It hurt but I liked it. Muscle ups felt pretty good. First round cranked out 6. The second round did 5 and then 1. The final 3 rounds were 3s, 2s and a coupla singles to finish up. I like the muscle up tip. Elbows in and pull to the sternum. Pull high at the chest leaves little room for error if you don't have enough speed. I'll work on the the pull to transition from the sturnum.



Meals:

900am - 1 hard boiled egg, a string cheese, 12 almonds and 16 oz of chocolate milk. 4 blocks
1100am - medium 1% latte, 6 almonds. 2 blocks
1230 - turkey and cheese sandwhich on 1/2 slice of bread, 12 almonds and an apple. 4 blocks
500 - 2 slices of cheese and 6 almonds. 2 blocks
730 - Zone Cheeseburger and a macadamia nut. 4 blocks

Need to be better about incorporating "favorable" carbs vs. the unfavorable, however if I keep them w/in the alloted blocks, it will be a good way figure out portion sizes of the unfavorables when traveling.

Happy New Year

First work out of 2008!

Warmup:
3 rounds of
50 seconds of Medicine Ball Squat Cleans
50 seconds of Cals

Short Circuit:
AMRAP in 3 minutes
Medicine ball squat clean thruster and Slam!

Workout:
2 rounds
Max Chinups
Round 1: 25
Round 2: 15

2 rounds
Max Pushups
Round 1: 45
Round 2: 15

Strength, Power, Skill:
5 rounds
Sumo Deadlift High Pull x 10 reps
I finished at 95lbs

Thank you Adrienne for the cut and paste. The end of year goal x-fit goal was 10 muscle ups and 40 chins. I finished with 9.88 muscle ups and a well under 40 chins for the year. Today I hit a very meager 25 chins. I lost my grip in the early 20s but wasn't feeling anywhere near 40. One thing to note, is that im not sure where to keep my calluses, pinched under the bar or stay more on the finger tips. Today, I pinched the calluses under the bar and the grip didn't feel good. Maybe it's the few extra pounds i put on over the holidays but i think i'll mess around with it to find something more comfortable. I definitely need to get my groove back on the chins. Some pour chinup numbers the last coupla maxes. Let' reset the chins goal to a PR by feb.

I need to get out my race and workout schedule. Tri training will start and need to figure out my routine so I can start crushing some old results!

Muscle Up Max and Cindy

Possibly my last crossfit before the end of the year, so I decided to, and suckered Chriss, into a muscle up max before class. The end of the year goal was 10 but I fell an arm-lock shy of it! Worked through 9 but on the 10th, I couldn't straighten the arms to say it was a complete muscle up. We may be in on the 31st for the absolute last workout of the year, in which I may try a chin up max. If not we'll go for 10 again.

Cindy- 18.33 PR

Muscle Up workout

20 box jumps
10 kettle bell high pulls- 70lbs
5 muscle ups

5 rounds for time.

Final time was about 21 minutes. Flew through the first 3 rounds with non-stop muscle ups. Come round 4, I lost my false (sp?) grip and was pumping out 2 and then 1 at a time. Noticing a trend with myself. Once fatigue sets in, I loose my technique. With muscle ups, once you loose that false grip and the rings start flaring out you're screwed. Gotta remember the speed and power toward the end of workouts and overcome the lazy technique fatigue factor . The LTFF if you're nasty.

BTW- I think Chriss, Vinnie and I lucked out on this one. The normal workout looked nutz!

Proficient Cindy

Warmup:
3 Rounds - 30 seconds each:
Jumping Jacks
Wall Ball
Shuffle Splits
Slamball
Hops
CrossFit Kettlebell Swings

WOD:
"Proficient Cindy"
10 Chinups
10 Pro Pushups
10 Front Squats - 105lbs
10 Squat Jumps

Final Output: 6 rounds in 22:16

A loaded Cindy. First few rounds felt great but gassed hard toward the end. I attribute most of it to not running and bad diet. Looking forward to start my tri training again. I'd like to start it asap but with the holidays and a busy work schedule, consistency just won't happen. Come new years, swim/bike/run and Zone! Start sending me your zone recipes!

Fran

21 barbell thrusters
21 chin ups
15 barbell thrusters
15 chin ups
9 barbell thrusters
9 chin ups

95lbs thrusters
Final time: 7:20ish

First of all, i don't know who started naming these workouts after people but if I ever meet Fran, we are gonna have some words. Anticipation of this workout reminded me of wrestling season. Everybody was a bit edgy, sizing up weights and calculating the number of steps between the barbell and the chin up bar. A heavier warm up but not too heavy, so you can save it all for Fran. Final set up of the squat barrier, you step in the middle of the mat...

"Joel, you ready to wrestle?"
"Fran, you ready to wrestle?"
"Shake hands..."
"Wrestle!"

Wednesday WOD

Warm Up - Reverse Tabata L-sits
First Circuit:
8 minutes AMRAP
3 Turkish Get Ups Left
3 Turkish Get Ups Right
12 Push Ups
18 Situps

Second Circuit:
20 minutes AMRAP
10 chins
15 Push Presses - 95lbs barbell
20 Kettle Bell Swings - 55lbs kb
30 squats

Final Output- I think I got 3 solid rounds of the first circuit and then 4 1/4 rounds of the second circuit. Second circuit was tough. I was okay with the weights, i just felt my heart pounding out of my chest. After telling Karen about the fatigue, she reminded me that I had 4 beers and several glasses of wine last night. That would explain the gas tank running a little low at the end. Not a normal intake of drinks but it happens during business happy hours and dinners. Damn National Eating and Drinking season!

Monday WOD

We're back and right into it!

JJ x :30
Sq thrust x :30
3 rounds
Score total Sq thrust
.
SS x :30
Lateral barrier jump x :30
3 rounds
Score total barrier jumps
.
Dumbbell snatch left x :30
Dumbbell snatch right x :30
Full Squat jumps x :30
Pushups x :30
3 rounds
Score total reps
.
AMRAP in 15 minutes
8 Chins
10 Overhead squats
12 Box Jumps
.
Load:
Pro 55W - 75M
Pack 45W - 65M
Porch 35W - 55M
.
Tabata Situps

Tough day back considering I had not lifted more than 12 ounces at a time over the past week and the only number of rounds I counted was trips back to the Pecan Pie. Tough time with the 75lbs OH squats. Couldn't finish out the workout with it. I had to drop down to 65lbs. Once fatigue starts to creep in I loose form and my weight shifts to my toes. Im not sure if that's leg fatigue or core strength that causes that but I wanna keep my eye on it.

Final output:

Total Rounds-5 Pack/Pro
Tabata Situps-15
Number of Squat Thrusts-36

Warrior Care

Part One
Partner up
You go, partner goes
Max Chins in 6 minutes, goal is 100
.
Max Pushups in 6 Minutes, goal is 150
.
Max Situps in 4 minutes, goal is 200
.
Part Two:
5 rounds for time
40 Squats
20 Kettlebell Swings



Another farewell workout to an Old Town Original. Another fitness freak will be leaving us to persue his own Crossfit Gym. Rick, you'll be missed! Good luck my friend!

This one has got the legs sore today! Partnered up with Elizabeth for part one. We hit all goals! I think we did like 109 pull ups, 170 something pushups and 219 situps. Elizabeth carried us through most of it, where i was just trying to keep up!

Part two roughed me up. I noticed before we started the big bell wasn't out. For some strange and unknown reason, I asked for it. I never said I was very bright. The 70lb kettlebell is like the high school bully that keeps taking my lunch money. The Buddy Revell of Crossfit, if you will. Unfortunately, i haven't reached the part of the movie where I conquer the bully, so i am still the nerd trying to be cool. I do the first 3 rounds with the Buddy Revell Bell and finish off with two sets of box jumps. Quads are sore. Great work out before a few days of gluttony.

This will be an interesting test. Weight monday morning 164lbs. Let's see what it looks like Monday morning after Thanksgiving. Happy Turkey Day. Gobble gobble.

400 repeats/Triple Mash and "The Ray"

Friday's Farewell Workout - THE RAY

Cash In- 15 barbell thrusters
6 Rounds of:
5 power cleans
5 muscle ups
5 pistols each leg
Cash Out - 15 barbell thrusters



Ridic. Took a stab at 95lbs barbells. Cashed in okay, but couldn't handle the power cleans and scaled down to 75 lbs. Powered through the first 2 rounds but couldn't keep up with the muscle ups and had to scale to 10 chins and 15 pro push ups. Great one! This is an instant classic and named after a great partner. Ray was a true inspiration in the workout room. His enthusiasm and drive are unparalleled. I learned a lot from being in the same room as him. We'll miss you!

Wednesday WOD:

Stick Work:
Line of Pull Snatch
Overhead Squats
.
A Triple Mashed Up Double Tabata
Overhead Squat x 40sec
rest 20sec
Box Jump x 40sec
rest 20sec
Kettlebell Swings x 40sec
rest 20sec
Repeat for 4 rounds
Score the lowest amount of reps in each individual movement

.
"Gas Tank"
Run .25 miles for time every 3 minutes x 4 rounds
Score each interval
Track your fastest time

Least # boxjumps 14
Least # KB swings 12 70lbs
Least # OH squats 11 45lbs
Total Least Reps 37
Fastest 400 1:10:00

400s at the end were a killer! Held back a little extra on the first round, but lost all acceleration for the final 3 rounds so couldn't beat 1:10. Great way to increase speed! Love'm!

Cindy

5 Chins
10 Push Ups
15 Squats

As many rounds as you can do in 20 minutes.

This morning I was able to muster 17 2/3 rounds. I was on pace at 10 minutes to do 20 in 20, but at 15 minutes I was at 14 rounds, and the last 5 minutes, push ups killed me. I couldn't do 2 push ups in a row at that point. Beat my old Cindy PR of 16 2/3 so happy about that.

Warm up with some over head cleans and over head squat work. Looking forward to doing some loaded OH work. I haven't done any before so it should be interesting. Looking at the Athletic Skill Levels it looks like OH Squats are counted as core strength. That could be a fun new goal, OH Squat 1 x Body Weight. Good Lord, it also has Chelsea as an Advanced level skill! Think Cindy although 30 rounds for 30 minutes!