Cl - Dec 31

Closing out the year with an easy day, and one of the workouts I'd like to remember from this year. 
No Buy in. Yes, you really do need to warm up before doing this power clean/front squat pairing. These felt really good at 115, at 135 not so much.

6 rounds, in .30 on 1.13
Power clean, no count (7's) @ 95/115/135/115///
Front Squat, no count (7's), same bar
15 mins.

4 rounds, same timer
RDLs, no count (10's) @ 135#/155#///
Standing calf 10's @ 270
10 mins.

8.5 hours - 2300/0700. 26 minutes total, PE: 7. 24 hours. 228/14.

P169g/C148/F68 : 36/32/32%, 2701 total cal, 2449 net

VPull Rehab - Dec 30

Is the world record holder in the 1500 meters run athletic?
I don’t know, let's see what else he can do. 
- John Welbourn

I just put together a working year plan for 2014. Then I began to question it all. I'm thinking mostly about addressing weaknesses, based on what I've been learning during this testing phase. 
Stay tuned: Now I'm thinking about scrapping most all of it and starting over. I'm worried about doing too much HT and not the proper mix of Maximal strength (read: 531), Muscular endurance (BBB sets, say) to real world athleticism (LSD endurance/multi-planar speed work/Hand-eye skill work). I can't train for the gym or even the CF gym. I need to train for that unknown-and-unknowable streetfight.

Anyway, in the meantime, I have to rehab this arm, or all pulling work is going to continue to flag. Today might have been a MaXmas attempt at a 1RM on weighted Chins. I taped up and brought my dipping belt out onto the gym floor, and then realized that I'd checked my ego at the door. I spent the time instead at the cable pulldown, just doing mixed grip light pulls.

9x max reps (15-10's) Wide neutral grip/medium overhand/narrow overhand/narrow chin grips @ 160////155/////
16 mins.

1 attempt at Neutral grip pulls - just didn't feel good in the right brachi.

8.5 hours - 2230/0700. 16 minutes total, PE: 7. 48 hours. 229/15.

P232g/C201/F136 : 31/27/41%, 3339 total cal, 3202 net

12 Days of MaXmas - Clean

Which turned out to be power cleans, although my hope was to get under the bar quicker as the bar got heavier. Technique, pulling power, quickness and my friggin' right brachi all have to get better for this to show any improvement. Still a good amount of pain in my right - but it's chronic pain, not acute injury. So it can suck it.

Buy in
4x15 KB singles @ 40#
6 mins.

Clean for 1RM
5x135/3x155/2x165/2x175/1x185/0x195
15 mins.

6.5 hours - 030/0700. 21 minutes total, PE: 7. 24 hours. 230/14.

P215g/C66/F100 : 43/13/44%, 2048 total cal, 1866 net

12 Days of MaXmas - 2K Row


Okay, so you got gastroscoped yesterday. No food for two days, check. No water yesterday, check. General anesthetic last night, check. Sounds like we're ready for a supramaximal effort on the C2!

Buy in
4x12 Y-pulls
3x15 Hyperextensions w/ 35#
6 mins.

2K row for time. 8:05.
Went out at sub 7:30 pace, blew up at 500m. Absolutely felt like I was rowing Charon's skiff through the 6th circle of hell.

10.5 - 1 hours - 2030/0700. 16 minutes total, PE: 10. 72 hours. 228/14.

P244g/C98/F119 : 40/16/44%, 2606 total cal, 2399 net

12 Days of MaXmas - Bench

Buy in
3x7/5/5 FtB
3 mins.

Bench for max
8x135/5x185/5x225/3x275/2x295/2x315/2x325
There's more there, just taking it easy without a spotter. Going for doubles is much more interesting than going for ones.
then
10x225
14 mins.

Cash out
4xmax reps (10-8) Bent over underhand rows @ 135
6 mins.

7.5 hours - 2330/0700. 25 minutes total, PE: 7. 24 hours. 230/14.

P230g/C75/F122 : 40/13/47%, 2393 total cal, 2163 net

 

12 Days of MaXmas - Front Squat

Buy in
Hamstring curl 3x12, 1 min RI
3 mins.

Front Squat for Max
5x135/5x185/3x205/2x225/2x245/2x255
Previous best was 4x215. Might've done better, but at 255 my form was breaking down. Squatting on an open stand with no spotters, just decided to get what I came for and save another PR for next time.
20 mins.


8 - 1 hours - 2230/0630. 24 minutes total, PE: 9. 96 hours.

P154g/C221/F75 : 28/41/31%, 2456 total cal, 2078 net

12 Days of MaXmas - Deadlift

Buy in
1x10 hyperextensions
3x10 Hamstring curl @ 135
4 mins.

Deadlift for max
185x5/225x5/275x3/325x1/345x0
14 mins.

It's a new late-in-life PR. Used a belt today for the first time in a long while. I'll be using it everytime from here out. Also, I'll be doing more DL for reps - want to stay away from really heavy stuff as I don't want a hernia blowout or back damage, and I want to do some CNS/fiber recruitment. So, my thinking is more 5RM work and an intermediary goal of BWx20 this year.

Cash out
3 rounds, loose timer
Hamstring curl @ 135
Extensions x12 @ 185
Seated Calf @ 70
A-frame singles @ 3
13 mins.


8 - 1 hours - 2130/0630. 31 minutes total, PE: 8. 24 hours.

P211g/C127/F151 : 31/19/50%, 2858 total cal, 2580 net

12 Days of MaXmas - Pull ups

Are you here to look back at what was? Good. Observe, and feel better for your marked improvement.

Pull ups - continuous. 13. FML. This will change in 2014. This fail is a function of grip strength and bodyweight, with back strength only as a secondary factor. This WILL fucking improve.
A try at neutral grip : 5. Half-hearted try.
6 mins.

Cash out
4 rounds, on the current HT timer - in .30 on 1.13
Ring dips (10/9/7/7)
Neutral grip pulls (5's)
10 mins. 


8 - 1 hours - 2230/0630. 17 minutes total, PE: 7. 24 hours. 
231/15. 

P212g/C195/F47 : 41/38/21%, 2076 total cal, 1938 net

12 Days of MaXmas - The Chief

Looking back, I'm really surprised that I haven't counted my rounds on this WoD closely in the past. Today, working solo, I remember why. In the blurry tunnel of suck that this wod creates, you can count to 3, to 6, to 9 - over and over, but you can't remember what a 4 looks like. Holding at about 4 sets per round, carrying over what I could do above that (rather than restarting the sets at Cleans each round).

1: 4 sets, 2: 4 +cleans, 3: 4 +pushups, 4: 5, 5: 4. If I'm correct (and I'm not at all certain that I'm correct here), this is 21 rounds. I used the BB spring to count round the clock, and this would show 19 rounds (although I didn't remember to move the counter as I went through each round, and would much rather have time-lapsed myself, but the phone won't video and run the wod clock simultaneously). So. So remember to bring a freaking friend when you do this wod next time.

Push ups, easy. Cleans required a bit of determination each set-up. Squats were killin' for the first two rounds until my legs just went numb... Squat for max yesterday.

5 hours - 000/0530. 20 minutes total, PE: 9. 24 hours. 232.

P205g/C124/F62 : 44/26/30%, 1902 total cal, 1574 net

12 Days of MaXmas - Oly Squat

Squat for 1RM

5x135/5x185/3x225/2x275/2x295/1x315

19 mins.

315 felt like a logging truck on my back. Not a perfect rep (at least, didn't feel like one) but it was good for a green light. I might have tried at 305, but after 315, I didn't feel like continuing at all. 315 doesn't sound heavy, I know I have acres of potential in this lift.
The real win here is the double at my former PR @ 295. That felt great - bam bam.

3 rounds, + 1 Standing

Standing calf @ 270

Seated calf @ 70

6 mins.


8.5 hours - 2200/0630. 26 minutes total, PE: 8. 24 hours. 
 

P147g/C183/F102 : 26/33/41%, 2587 total cal, 2401 net

The 12 Days of MaXmas - Press

Buy in
2x17 Y-pulls
2x15 Hyperextensions w/ 30# KB
5 mins.

Press for Max
135x3/155x3/175x2/195x1/215x0/205x0/200x0
16 mins.

I've made this mistake before. 195 went up so easily, I thought I'd just bounce all the way up with a pair of tens, but - once you fail at a weight, really hard to get the next one. Also, came in not knowing that 195 was the weight to beat. If I'd been shooting for 200 as a PR, I think I'd have been able to schedule into a win there. 195, then 200, then 205, then whatever would have been the proper play.
I'll be smarter squatting.

12 Days of MaXmas Listing:
Press
Squat
The Chief
-
Pull up
Deadlift
3K Row
-
Bench Press
Clean
Helen
-
Chin up
Front Squat
Mile Run

7.5 hours - 000/0730. 22 minutes total, PE: 6. 48 hours. 
P254g/C44/F183 : 36/6/58%, 2860 total cal, 2675 net

531 11d Pull Ca + Chins - Dec 13

Buy in
4x max reps overhand Bent Over Row @ 135# (10's)
... no pain in the right arm - second set was underhand, and that didn't feel good at all.
6 mins.

Neutral grip pulls
4x max reps (4's)
7 mins.

4 rounds, in .30 on 1.14
Recline DB presses x12 @ 65's
Croc Rows @ 70/75 x10/5 (single arm offsets)
10 mins.

PM
4x4 Chins
5 mins.

8.5 hours - 2200/0630. 24 minutes total, PE: 8. 24 hours. 
P271g/C55/F165 : 39/8/53%, 2807 total cal, 2559 net Good win today.

Is it Just Me?

Lengthwise. Checking out, the keeper asked, "How was that salad?"
Me: Same.
"Same, as what?"
Me: Same... as always.
"Same as always, as in always good?"
Me: Shrug.

Kind of disappointed in myself, as, I'd been saying that I'd not have any beer until we all cracked open the Honey Brown and the 2nd corney of the Deuce Juice later this month (if that happens this month). But everyone's off to Lengthwise for a couple, and I just went along. On an off day. I'm not really craving beer. Not craving Lengthwise' sharp-hopped green beer. And does 20 bucks sound steep for a couple Happy Hour pints and an iceberg lettuce with moldy joe salad? Or is it just me? Sounds like a lot to me, when Real McCoys are always $3 at Eureka, and I know their 10 dollar salad will kick some ass.
I want to root for the hometown brewery. But their food, beer and prices are all hard to swallow. Besides, they have Blue Moon and Stella on tap. No crap on tap, better.

Anyway, off day today. Sore all over from the waist down from Deads/Cleans. RDLs packed a punch too, I'm thinking.

8 hours - 2130/0530.
P190g/C77/F134 : 33/14/53%, 2568 total cal. Still a win, but.

531 11d Deadlift, 11d Clean + Row - Dec 11

Buy in
1x12 hyperextensions w/ 45#
4x10 RDL on the platform @ 135#
8 mins.

531
Rx: Dead @ 130/165/195
185# x10/11/12/13
8 mins.

3x12-10
Standing calf @ 270#
6 mins.

PM
531 Cleans
Rx: 75/90/110
No timer, not really counting - just went as many until form degraded
85/95/115
7 mins.
 

BBB
1.30 RI
4x6/7/8/9 @ 115 (50%)
6 mins.

Row - 1.40 on, .20 off (pulled easy during the 5th 2.00 round) - 3970m. Again, just trying to bag 400m each interval.
20 mins.

9 hours - 2130/0630. 23 + 34 minutes total, PE: 7 + 8. 24 hours. 234/13.
P181g/C98/F147 : 30/16/54%, 2445 total cal, 1665 net - simply didn't eat enough today.

531 11d Press - Dec 10

Buy in
3x15 Y-pulls
6 mins.

Main set
4 rounds, HT timer in .30 on 1.14
Press @ 95# x12/10/8/8
Ring Row x10
Bench Press @ 225 x10/8/8/7 - triceps got smoked.
... one more set of presses for funs.
16 mins. 

No IF today. Woke up and L put some apple and Black forest ham into my face, so I went for the John's burgers Ham burrito next.

9 hours - 2130/0630. 23 minutes total, PE: 8. 24 hours.
P224g/C144/F129 : 34/22/44%, 2602 total cal, 2370 net

531 11d Squat - Dec 9

Really gonna enjoy this deload week.

4 Rounds, no timer
Hamstring curl @ 135 x10
Extensions x180/195/210/225 x12
Seated calf @ 60
6 mins.

Squat 
Rx: 110/135/160
12x135/10x185//
7 mins.

BBB
3x max reps, no timer/no rest
Squat @ 135 (x12-10 ... shooting for 15, but just not there)
A-frame singles/doubles @ 3 x8+8
8 mins.

8 hours - 2230/0630. 22 minutes total, PE: 9. 24 hours. 233/17.
P224g/C144/F129 : 34/22/44%, 2602 total cal, 2370 net

Couple Days Off.

Some easy Overhead Squats on Friday night, climbing the stairs Sunday night the legs still felt hollow. Compulsion says Do SOMEthing, but I'm glad I just laid around all weekend.

P161g/C104/F103 : 32/21/47%, 2462 total cal

P231g/C88/F118 : 39/15/45%, 2462 total cal ... not a typo, I actually hit the same calorie count two days in a row.

531 11c Pull + Row - Dec 6

Buy in
6x however many (10's) Overhead squat @bar
... just to open up the shoulders, mostly, but sitting in the hole felt good after a few rounds.
No timer. 9 mins.

Pulls
Rx: 5/3/1 @ 25/30/30
Actual: 1x25/abandoned the ME because of pain in my right brachi/biceps.
5x Neutral grip pulls @10# x max reps
9 mins.

Antagonists
5 rounds, in .30 on 1.14
Assisted dips x12-10 w/ 20#

Assisted neutral grip/chins (3 each) x10ish w/ same
15 mins.

10 minute row test: 2357m. 85% effort.
10 mins.

9 - 1 hours - 2130/0630. 44 minutes total, PE: 8. 24 hours. 232/17.
P291g/C65/F109 : 48/11/41%, 2413 total cal, 1933 net

531 11c Clean - Dec 5

Buy in
4x8 Hamstring curl @ 140
3x12 Extensions @ 170/195////
6 mins.

531 Clean
Rx: 5/3/1+ @ 135/155/175
5x135/3x155/3x175
9 mins.

BBB
- in .30, on 1.14
Power Clean @ 155 x4-5ish (70%=165)
Standing Calf x10 @ 270
10 mins.

8.5 hours - 2200/0630. 25 minutes total, PE: 7. 24 hours. 231/16.
P283g/C82/F144 : 41/12/47%, 2843 total cal, 2658 net

531 11c Bench + Row Intervals - Dec 4

Buy in
Bent over row - underhand
3x10 @ 135#
3 mins.

Bench
Rx: 5/3/1+ @ 230/265/295
5x245/3x265/5x295
7 mins

BBB
4 rounds, in .30 on 1.14 
Underbar Horz pulls x10
Bench 10/9/8/7 @ 225 (70%=220)
10 mins.

PM
Row intervals
4x 1.40 with .20 RI
2.00 rest
4x again
3854m for the 8, just squeaking 400m for most of the intervals... First time I've done this session on the C2, been a while since I've rowed too. Gonna have to do this more often, along with 3k steady states. I like it. I hate it. 
20 mins.

9 hours - 2130/0630. 41 minutes total, PE: 7+8. 24 hours. 232/16.
P266g/C68/F73 : 53/14/33%, 1995 total cal, 1082 net

Psalm 132.

A song of ascents.

¹ Lord, remember David
    and all his self-denial.

² He swore an oath to the Lord,
    he made a vow to the Mighty One of Jacob:
³ “I will not enter my house
    or go to my bed,
⁴ I will allow no sleep to my eyes
    or slumber to my eyelids,
⁵ till I find a place for the Lord,
    a dwelling for the Mighty One of Jacob.”

⁶ We heard it in Ephrathah,
    we came upon it in the fields of Jaar:
⁷ “Let us go to his dwelling place,
    let us worship at his footstool, saying,
⁸ ‘Arise, Lord, and come to your resting place,
    you and the ark of your might.
⁹ May your priests be clothed with your righteousness;
    may your faithful people sing for joy.’”

¹⁰ For the sake of your servant David,
    do not reject your anointed one.

¹¹ The Lord swore an oath to David,
    a sure oath he will not revoke:
“One of your own descendants
    I will place on your throne.
¹² If your sons keep my covenant
    and the statutes I teach them,
then their sons will sit
    on your throne for ever and ever.”

¹³ For the Lord has chosen Zion,
    he has desired it for his dwelling, saying,
¹⁴ “This is my resting place for ever and ever;
    here I will sit enthroned, for I have desired it.
¹⁵ I will bless her with abundant provisions;
    her poor I will satisfy with food.
¹⁶ I will clothe her priests with salvation,
    and her faithful people will ever sing for joy.

¹⁷ “Here I will make a horn grow for David
    and set up a lamp for my anointed one.
¹⁸ I will clothe his enemies with shame,
    but his head will be adorned with a radiant crown.”

I'm quite hung up on Psalm 132. Is this talking about the eternal Zion? It better be. Otherwise, I'm not considered among the faithful, since I don't "ever" sing for joy.

The other half of what I continue to trip up on as I meditate on this one is ... What dream am I not dreaming that I would dedicate myself to/dedicate to the Lord the way David dedicated himself to building the Lord's temple?

I come away wondering what's wrong with me.

531 11c Dead + Chins - Dec 3

At first blush, I want to worry that I'm not eating enough on this IF/calorie count. But then I realize that a lot of days I'm eating over 2500c, and even though I'm under 3000c on the over days, I'm thinning out and I'm still hitting my numbers this round. Stronger with less fat - think I don't want to do any worrying about this. Probably going to carry this over through one more 531 round to the new year (when we'll institute a fresh cycle with power-endurance).

Buy in
4x7-6 Hamstring curl @ 140
3x15-12 Hyperextensions w/ 45#
6 mins.

531 Dead
Rx: 5/3/1+ @ 245/280/315
5x245/3x285/3x315
9 mins.

BBB
5/6/7/8 @ 245 Dead (70%=230) - using mixed grip today.
A-frame single/doubles @ 3 x10/9/9/8
10 mins.

Cash out
Standing calf @ 270 3x10 
4 mins.

PM
3x max reps (4's) Chins.

9 hours - 2130/0630. 31 minutes total, PE: 7. 233/15.
P265g/C52/F117 : 46/9/45%, 2342 total cal, 2002 net - Should have dropped a couple scoops of protein late, but it was already outside my feed zone when I got home. Let the IF experiment continue with predominance over the calorie counting.

531 11c Press - Dec 2

Buy in
4x max reps (13's) Y-pull
Front leaning rest planks during (30 secs) rest
6 mins.

531 Press
Rx 5/3/1+ @ 130/160/180
130x5/160x3/180x2
9 mins.

BBB
4 rounds, in .30 on 1.14
Press @ 130 (70%) x10/8/5/7 ... strange comeback there in the 4th quarter
Ring rows x10's ish
11 mins.

7.5 hours - 2300/0630. 26 minutes total, PE: 6. 24 hours. 234/16.
P221g/C46/F132 : 39/8/53%, 2667 total cal, 2435 net

A Telling Detail - Dec 1

Thanksgiving weekend, those 4 days where you wake up and wonder what day it is. Woke up Saturday wondering if the day was Monday and I had to get moving to go to work. Mostly, it's an extended weekend with the extended family with a lot of food, rest, late nights, foot traffic in the house, traditions and relaxation.

I spent this one cognizant of my stomach being for food and food for the stomach. Didn't pack myself at any of the feedings - Thursday midday, Thursday night, Friday midday, Friday night (Basque) - and maintained IF with 7 to 8 hour feed zones. Didn't need any of the sugar. Felt and feeling a lot better for it.

A couple of moments this weekend. Telling moments, with telling details. One, where someone I would normally respect and consider a life-long Christian, who, in the course of a conversation, over an issue that really wasn't that remarkable, let fly the epithet "Jesus." With that one word, I had a view down the dark tube into his heart. What happened to you that you've come to this?
Christians look down on any cursing, I know, but I'm not really one of them. Fbombs are okay with me - probably not from the pulpit, but there's a place for a good WTF in casual conversation. 
Gdamns aren't passable, OMGs aren't as well - there's a line one crosses there into the taking the Lord's name in vain zone. Someone who stands on the Bible won't make those terms a habit, surely, but there are men who GD regularly, and women who OMG without thinking. Why, I ask, when it's so easy to just Damn things and Oh my Gosh in conversation. The worse, God-attached phrases are socially acceptable, so people, and even christianized-people let them fly. Okay, I get that. Not at all acceptable for me, but I get it. Although if you're one who uses these phrases, you're showing me that God is something to you but not Someone to you. This moment was a more telling detail. I don't understand using Jesus' name to exclaim disbelief, ever, if you're calling yourself a Christian. That says that Jesus isn't the cornerstone of your identity. 

Friday
Just went for an extended NEPA walk with JJ in the stroller, to the cat bridge and back. Simply moving the blood through the calves is a great AR session.
P176g/C135/F69 : 25/24/51%, 2645 total cal, 2547 net

Saturday
Another easy walkaround session today, with throwing the baseball at Cat and Mouse park.
P195g/C201/F115 : 30/31/40%, 2617 total cal, 2533 net

Sunday
6 rounds of max reps Overhead squat @ 95#, in .55 on 2.00. 
Mostly 10's, plus and minus. Great to dump with the bumpers.
11 mins.
9 hours - 2330/0730. 11 minutes total, PE: 8.
P128g/C59/F145 : 25/11/64%, 2448 total cal, 2355 net