The Chamber of Fitness

120815

Thu, 16 Aug 2012 05:10:31 -0700

3 RFT:

10 Bench Press @ Body Weight (165)
8 Box Jump 24”
100m Bear Crawl

Score - 12:35 (165# x 2, 135#)

I had a feeling the BW Bench was going to feel heavy later, and it did. I had to bail the weights at the end of the second round because I failed the 10th rep. I call it “practice bailing because you don’t put collars on the bar for a reason.” The bear crawls seemed to take forever, and my shoulders feel burned out the morning after. The box jumps went really fast, probably because I didn’t want to get to the bear crawls. Luckily none of my WOD was interrupted, although I could feel others trying to creep into my space.

120814

Tue, 14 Aug 2012 05:07:54 -0700

Lactate Shuttle (Run)

5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Score: 1.26K, 1.46K, 1.65K = 4.34K

I’ve always liked the Lactate Shuttle programming, decent rest times and set intervals. I need to figure out the best out and backs in neighborhood though. And the LED green armband I bought at the Phx R&R Half-marathon works great, although I won’t need it in VEGAS this December! Excited to run with my bro-in-law again, even willing to spend money on it!

120813

Tue, 14 Aug 2012 05:04:49 -0700

“Pistol Whipped”

5 Med ball cleans, 20#
10 Pistols
15 Double-Unders

Score: 14 rounds + 6 Pistols

First workout in my new garage gym, not that bad. I had to do the DUs outside, stupid short garage. I was messing around with my breathing patterns during the pistols, somehow I always ended up holding my breath for a tight core when I went down. I think that’s good anyway: tight core means I can engage my glutes to push down…?

120807

Wed, 08 Aug 2012 04:57:41 -0700

8 x 300m run, 2:00 min rest in between rounds

:59, :57, :53, :56, :55, :58, :55, :59

Form was key for these runs. I actually felt the “pulling” and kept my arms in the proper position for the duration of the distance.

120806

Wed, 08 Aug 2012 04:55:45 -0700

9 min AMRAP

10 HSPUs (box)
12 Box Jumps (24”)
250m Row

Score - 3 Rounds + 25m row

Shoulder Press 5x1 - 95, 100, 105, 110, 115
Push Press 5x3 - 95, 105, 110, 115, 120
Jerk 5x5 - 115, 115, 115, 115, 115

080312

Fri, 03 Aug 2012 19:33:49 -0700

1.5 Mile Run - 9:20

Finally, made it back into the normal range of running the 1.5 and max out my PFT score!

120801

Thu, 02 Aug 2012 05:02:59 -0700

ME: 3RM Power Clean - 165# (2)

7 min AMRAP:

3 Power Cleans, 135#
6 Push-ups
9 Air Squats

Score: 7 rounds + 3 Power Cleans

AMRAPs are always WODs where you just try to keep moving (I guess all WODs are like that), this was no exception. Push-ups and Squats felt like points of rest before the Power Cleans. I focused on keeping my arms straight as much as possible and getting to full hip extension before pulling. I think that’s how I ended up with a high score (for me).

120731

Tue, 31 Jul 2012 04:51:00 -0700

6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 (run)

Round 1 - 3:15
Round 2 - 1:50
Round 3 - 0:53

This run quickly began to suck. The short rest interval, which whatever oxygen you can suck in for about 10 seconds, makes it a pure anaerobic workout. I tried to be mentally aware of my form, which went to crap a little way into it but got better towards the end of the round.

120730

Mon, 30 Jul 2012 20:14:27 -0700

3RM Push Press - 140#

3 RFT:

10 HSPUs
12 Front Squats, 95#
15 KB Swings, 45#

Time - 7:06

I did the first two rounds of HSPUs facing the wall, and then last round in pike position. I would say this is more of a goat for me than any other movement, even OHS. I’m not sure if it’s hand placement, mid-line stabilization, or I’m just plain ol’ weak, but I need to get better…

120727

Fri, 27 Jul 2012 16:56:37 -0700

ME: 3RM of Weighted Deadhang Chin-up - 45#

7 min AMRAP

8 Thrusters, 95#
10 Ring Dips

Score - 4 rounds + 4 thrusters

For the chin-ups I used a dumbbell secured behind my knee. I’ve done them that way before, pretty easy method. They only had up to 45#, although that would have been my 3RM. Would have been interesting w/a weightbelt and chain though.

For the AMRAP, just tried to keep moving. I find myself staring at the bar, probably more often now because I’m not around others in a box. Training by yourself definitely has some limitations, so we’ll see how I can start to develop any training partners here.

120726

Thu, 26 Jul 2012 05:45:29 -0700

3 x 800m run, 2 min rest in between rounds

2:52, 2:52, 3:00

Felt great to get some interval work in again. The long empty road by our house will prove to be my new running buddy!

120725

Wed, 25 Jul 2012 21:13:46 -0700

3 RFT:

500m row
10 pull-ups
12 T2B

Time - 12:46

So at first I thought the numbers rx’ed weren’t that bad…then I realized all of these movements are pulling. My forearms and back/lats were killing me. I felt goofy having to break up 10 pull-ups, but I couldn’t do them unbroken. The T2B was worse. Still don’t mind the WOD though!

So here is a breakdown of my programming:

Monday = CFE S&C WOD + PT
Tuesday = CFE Run (SS) WOD
Wednesday = CFE S&C WOD + PT
Thursday = CFE Run (SS) WOD
Friday = CFE S&C WOD + PT
Saturday = CFE Run (SS) WOD
Sunday = Rest

My near term goal is to run sub-9 1.5 mile for my PT test in November. Haven’t signed up for any local races, but no doubt those will pop in there as well.

120724

Wed, 25 Jul 2012 04:04:24 -0700

“Annie”

50-40-30-20-10

Double-unders
Sit-ups

Time - 6:50 (1:31 PR)

Front Squat 5 x 5

95#-115-135-155-175

Bench Press 5 x 5

135#-145-155-165-175 (3)

I started the CFE programming on the wrong day, I should have done this WOD on Monday. Oh well. Other than the fact I always need some anti-monkey butt after sit-ups, it felt good. DUs were all unbroken, and I maintained a steady pace on the sit-ups. I had the time and energy afterwards, so I hit up some Bench and Front Squat. I saw some other athletes prefer doing front squat over back because it can translate to squat cleans and thrusters. Sounded good to me! Bench was there just to do it, I like to throw in strength movements to ensure I’m maintaining strength.

120723

Mon, 23 Jul 2012 19:17:47 -0700

10K Run (baseline)

Time - 48:03

I’ve decided to start back up following CFE programming, so this was Day 1 of Week 1 of the current cycle. Not sure when it started, but I started it this morning.

This was also the first time I’ve ran from our new house, so it was an adventure. I ended up running south on a road for the entire run. I don’t mind it. I know some people dread the boring-ness of an out-and-back like this run, but for the first run it wasn’t that bad. Now I know where a 5K out-and-back is too. Didn’t run too hard, just ran to put the mileage in for now. My previous time in Sep 11 was 44 minutes, but I was well into CFE running by that time. It will be interesting to see how my times improve from here. Tomorrow will be the CFE S&C WOD, w/some added strength (depending on what is rx’ed). Wednesday will be another run day, followed by PT.

120720

Sat, 21 Jul 2012 04:59:28 -0700

1.5 mi run = 9:23

6 min AMRAP

5 Box Jumps, 24”
10 Power Clean, 95#

Score: 2 rounds + 4 PCs

This was the first time running on the quarter mile track at my new base, so I was interested to see where I was at in regards to my PT test (same distance as rx’ed in the WOD). After a quick warm-up, I went at it. The first mile I finished at about 5:58, which was fine. However, I slowed down somewhere. So in my eyes this time is unsat because it is one second over the range I need to max my score out. I was pissed, but then changed it to an indicator that I have work to do.

The AMRAP wasn’t too bad, I knew that at rx weight for power cleans my number would have been low. Not THAT low, but another improvement area.

I ran w/several members of my unit afterwards, now I found the 3 mile route. And then I went swimming (laps) afterwards, word!

120718

Thu, 19 Jul 2012 05:09:29 -0700

EMOM for 8 Mins, 2 Power Cleans at 85% of 1RM. 145#

Tabata Overhead Squats, 65#

12-9-7-8-6-5-5-5

Finally moved into the house, interwebs are up, so I’ll be able to update this more consistently. I liked the power clean practice, and I always need overhead work. The tabata was ok, only in that I didn’t have a good timer to stay on the 20/10 cycle. The numbers above are wags.

Speaking of moving in, I found out last night that the movers lost my Rogue Beater bar…WTF?! Very pissed about that, but we can claim it and eventually get a replacement for free.

120714

Mon, 16 Jul 2012 17:59:00 -0700

5 RFT:

30 Double-Unders
10 Deadlift, 155#
1 Squat Clean, 155#

Time - 9:35

I attempted to go as close to 195 as I could, and I know the limfac would be the squat clean. I successfully completed a squat clean at 165#, but not confident enough to do 5 in a WOD. I totally pscyhed myself out on this one…

120713

Fri, 13 Jul 2012 05:23:22 -0700

10 min AMRAP:

5 Ring Dips
10 KB Swings, 2 pood
15 Front Squats, 125#

Score: 3 rounds + 10 KB Swings

The front squat weight looked heavy to me for the number of reps…and it was. Each set of the squats was broken, ring dips and KB swings were not. I tried to not put the bar down, but the flexibility of my forearms was wearing on me. I had it in a good front rack position on my shoulders, at least I thought I did. After the WOD I saw a bunch of other posts on the whiteboard of people doing snatch work, I want to work on the same next week.

120712

Thu, 12 Jul 2012 12:30:46 -0700

Lactate Shuttle - Run (CFE 120712)

5:00 run, 2:30 rest, 6:00 run, 3:00 rest, 7:00 run

Distances - 1.33K, 1.56K, 1.67K

For me it always feels good to get a pure running WOD in. My plan is stick with Thursdays and possibly Monday/Saturday as run days to prepare for my PT test in November. I ran on one of the base’s large loops. I wasn’t sure where I was going, and I ended pretty far on the other side of the base. There was another unit running at the same time, and when they turned around I followed suit. Originally I wanted to end near our quarters, but ended up having to run 1.4K back. No biggie.

The most important benefit of S&C programs - Cressey

Wed, 11 Jul 2012 06:32:35 -0700

The most important benefit of S&C programs - Cressey:

Great article that can apply to not only CF but to any S&C program in general. Article by Eric Cressey.