Feb 23, 2010

part 1
A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time

rest as needed
part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

post times, loads and notes to comments
--------------------


No part 1 today, last WOD wrecked me. Been icing lower back all day. Tried picking up a barbell but realized very quickly this would be a bad idea.

Part 2. Was good to run again, but painful. Legs felt like they were 20 pounds heavier. Really had to dig in for the ladder on the way down. Couldn't resist giving the GHD sit ups a go 10 minutes after. Made it to 50 after 2:33 then shut it down.

Back to icing!

Feb 22, 2010

late March:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)

post reps and rounds to comments
double on Wed and Sat for everyone
---------------

3
2
2
1+3 DL
1+1 DL
----
9 rounds (129 reps)

That was heavy. Definitely a weight I could do, but knew my power output wasn't going to be that high. Made sure to maintain good form throughout.

Feb 21

[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time

post times and meters to comments
-----------------




160, 160, 160, 159, 159 (Damper 6.5)
160, 161, 161, 160, 160 (Damper 7)
------
Average: 160.0
Feb 17: 156.6

Felt much stronger today. Slowest split this time was my fastest on the 17th. Using a higher damper definitely made a difference. Managed to get it down to 1:28/500m which is a PR for sure.

Feb 20

part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
-------------


A1. 30 kg, 35, 37.5, 40(f), 35, 35, 40 (PR)
A2. 23, 22, 20, 23, 20, 17, 14

Literally forgot how to do a hang squat snatch until the 6th set...it was embarrassing (we haven't done these since October). However, last set felt relatively effortless in comparison, definitely have a few more kgs in me.

Was planing to do part 2 right after, but upper body was feeling muscularly fatigued after all those ring dips. Figured some recovery might do me well for all those chin ups and burpees.

rest as needed

part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

post loads, notes and times to comments
----------------
Part 2

12:34 Rx'd

WB: Ub
DU: Ub
KB: 8-7-5
T2B: 10-8-7-5
Lunge: Ub
Chin-ups: 15-10-8-7-5-5
Burpees: Ub

Hated to break up the KBs, but the 2 pood is still damn heavy for me..takes about 2 swings before I can get the first rep overhead, lots of wasted energy. Burpees were slow, but just kept moving.

Eating has been really weird lately. I'm just not hungry, I could literally eat once a day. Feel like I am force food down...I can't afford to lost a pound at a whooping 137 lbs.

Feb 18

Males - BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up
------------
23:40

Spent about 2/3 of the time doing HSPUs. All HSPUs and L-pull ups strict. Last time doing similar WOD in 9-18-09 took me 26:40 (which had 16 less L-pull ups), so definitely some progress since then.

Feb 17

part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec
----------------
A. 60 kg, 62, 65, 67, 70, 75
B1. 20#, 25, 30x7, 30x9
B2. 11, 11, 11, 9

Enjoyed the 3011 tempo on the DB split squats. Pleasantly surprised by reps on the GH raises, hamstrings were still really tight from last cycle. Previous AMRAP GH raises was 8, so definitely making some real progress there.

rest as needed
part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
----------
159, 158, 159, 154
156, 154, 157, 156

Just couldn't get that rower to go faster than 1:30. Felt good overall, some left in the tank at the end.

Feb 14

A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's
---------------
A - 3
B - 5
C - 5
D - 13

Nice to be able to Rx'd weights, although pretty heavy. Back extensions were agonizing, back was still tight from yesterday. Could hardly walk after BEs. Was chasing that 13 rounds of DUs after PTS set the bar at 12. Finished with 10 sec left, no misses.

Statistcal Analysis of Midwest Sectionals

 

a. Final ranking vs. WOD 1 ranking

  

b.  Final ranking vs. WOD 2 ranking

c. Final ranking vs. WOD 3 rankings

The following is a brief statistical analysis of the Midwest sectional. The fundamental purpose of this analysis is to determine the relative importance that each workout had on the final ranking of each athlete.  In an ideal competition each workout should equally predict/determine the final rankings (unless for some strange reason the organizers feel one workout should contribute less weight than others, but let us assume that is not the case).  

The degree of predictability, expressed as a percent predictability, can be determined using a least-squares regression analysis. But don't sweat the details, the basic idea itself is very simple.  For each workout make a graph of each athlete's final ranking in the competition vs. their ranking on the individual workout (see figures a-c above).  If a workout is strongly predictive (close to 100%)  all the points on the graph will made a tight band about a line i.e. 1st place overall gets first place on WOD 1 and 10th place overall gets 10th on WOD 1 etc.

From the above figures we see that WOD 1 (The Air Force WOD) forms a tight band of points, strongly predicting the final outcome (69% predictability). Whereas WOD 3 appears to have randomly scattered points, with a very low predictability of 28%. While WOD 2  has a  predictability of 47%. This analysis method can be also used for a combination of WODs. WOD 1 & 2 have predictability of 89%, WODs 1&3 giving 82%, while WODs 2&3 yielding 56%.

From these data it is clear that WOD 1 was overwhelmingly the determining factor of the final rankings. WOD 1 had a higher predictability, 69%, than both WODs 2&3 combined, 56%. In other words, the competition (from a final rankings point of view) was essentially over after WOD 1. Therefore specializing in the modalities of WOD 1 was a huge advantage in this competition.

When designing a competition it is obviously difficult to exactly determine the relative weight of each workout prior to the competition. That being said, making WOD 1 shorter (perhaps removing an exercise entirely, such as the front squats) may have made this a much more balanced competition. Alternatively, WOD 3 could have been increased in length.

Feb 13

"Nodar" (R.I.P. 1988-2010)

3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows

post time to comments
DB's must touch floor at bottom
knees have to hit elbows at top of K2E
---------------
37:20
rounds: 11:07, 13:15, 12:58

Done with 60# DBs. Knew this would be a marathon, so did my best to just operate below that anabolic threshold, and maintain a constant pace. Really enjoyed the DB DLs, never used my hamstrings so much doing a DL. First round of K2Es smoked my abs, this made DLs much more challenging.

Feb 11

Locals:
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3

(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)
--------------
Opted to do stationary biking for 25 sec/2 min (no Airdyne). Used one of those "reving" bikes, set to near maximal resistance. Last to sets of last round were very challenging. Good workout, but get the feeling it is just not the same thing as the Airdyne. Would love to try one one day...exponential increase in resistance with wheel speed, that is just sick.

Feb 10

A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min

post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight
--------------------
A1.
45kg/40/35
42/40/35
40/37/35
37.5/35/32.5
37/35/32.5

A2.
55kg/50
52.5/50
50/47
47/45
45/45

+

Row slowness (/500 m):
1:40.0
1:46.9
1:46.3
1:48.9
1:47.0

Wasn't feeling too great today, but was good to work with a bit lighter weight on the snatches, learned a little something with my hips...

Focused on minimal movement on the BJs, instead of jumping _up_ off the box, moving horizontally off the box. Legs were smoked after the row.

Feb 9th

Marchers:
A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups

post loads, notes, reps, and times to comments
stay down there for the OHS
arms at full ext at bottom and top of MU
minimal squat on jump squats, rebound explosively
knee barely grazes ground on switch lunges, jump b/t steps
chest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score
-----------------
A1. 30kg x5, 30x6, 35x6, 40x3
A2.8, 6/2, 6/2, 6/2, 5/3
B1. 40 kg, 60, 80
B2. 20, 20, 19/1
+
Switchs:20,18,17,13,15,15,14,14(126)
Sit-ups:15,14,14,13,14,14,14,14(112)
Total: 238

Did jumping lunges as per catalyst athletics using a squat rack:

http://www.cathletics.com/exercises/videos/jumpingSquat.mov

Really, really liked these. However, based on the loads that others are posting there must be an alternative method...

Had a very tough time getting into the OHSs. Shoulders still super tight from last WOD. Those alternating lunges absolutely crushed my legs. I am loving the strength training+short metcon's.

Feb 7, 2010

A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form

post times, loads and notes to comments
------------

A1. 70 kg, 80, 90, 80
A2. All unbroken
A3. All unbroken

B1. All unbroken
B2. Very broken, 3 and 4 sets

C. 300

D. 6 All singles, was absolutely smoked, no strength left

Really pumped about the 300 DUs, especially since I managed to take the Rx'd rest between A,B and C. Ever since the burpee/chin-up WOD of the comp I have found this new extra gear to just keep moving. Last Rhiannon (in October) was 441, so this is a big improvement.

Push-ups were brutal in B, had no strength left. Went back down to 80kg on the dead...last 4 reps of set @ 90kg was literally holding on by my fingertips.

Feb 6, 2010

A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)
-------------

A1. 50 kg, 55, 60, 65x4, 62x5
A2. 8, 6, 6, 5, 6
B. 15# x8, 20x8, 25x6
C. 5:09 (20 sec faster than last)

Loving the lower body work, squats felt awesome. 4th set not quite at tempo, so put the weight down a bit. GHDs felt smoother today.

Feb 4, 2010

7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack - 135#/95#
rest 2 min

post loads and total time to comments
-----------------


PJ @ 40 kg

1:36
1:39
2:31
2:19
2:39
2:44
2:51
-----
16:19

Everything unbroken first 2 rounds, then tried to strategize on round 3 with horrible results. Said screw it, do what that back of the t-shirt says, who cares if I am a bit slower. Much better results from there on in, PUs and PJs never more than 2 sets and all DUs unbroken.

Feb 3, 2010

A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec
----------------


A. 70 kg, 90, 100, 110 (240#)
B. 52.5 kg
C. 50 kg, 60, 50
D. 5 sets x 7 reps unbroken

Not there today. Everything felt heavier than normal, so just kept it light and focused on tech. Surprisingly, the only thing that felt good was the GHD raises, really feel like I am here.

Feb 2, 2010

3 sets:

10 thrusters – 120#/80#

Row 2 min @ 90% effort

Rest 2 min

+

3 sets:

10 front squat – 135#/95#

90 sec high knee skipping

rest 2 min

+

21,15,9 rep rounds for time;

Chin Ups

Burpees

-------------------

Thruster @ 100#: 10, 7/3, 6/4
Row: 528m, 519, 509
+
FS @ 110#: 8/2, 7/3, 6/4
High Knee skips: 100, 100, 114
+
Chin/burpees: 5:55

This kicked my ass. Weights were all really heavy for me. Happy with the thrusters and FS, all the unbroken training has rewired my perceived limits, managed to squeeze out 2-3 more reps after I felt ready to quit. First time doing the high knee skips, I would only get to 30 reps after a minute, then finally find my rhythm and then go unbroken for 70-80 reps. Was in survival mode going in the last couplet, wanted sub 6 and got it, felt pukie but pushed hard.