Video time, Outlaw rocks!

”Life is really simple, but we insist on making it complicated.”

 ~Confucius

If my shoulders look funny in the sled drag it’s because I had to wear a towel beneath my T to stop the band from making me look like I had a date with Freddy Krueger…

BB Gymnastics

1. Back Squat, 6@70%, 6@80%, 3@90%, 2@95%:
112.5kg, 129, 145, 153

2a) Bent Over Row 4*8, supinated grip, (60s to 2b):
61, 70, 84, 93
2b) Front Squat, 5@65%, 4@75%, 4@80%, 4@80%, (75s to 2a):
90, 103.5, 111, 111

3h Rest

Conditioning:

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK, used 61kg
200m Sled Sprint – with 1/2 the weight of the drag, used 35kg

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

Sprint Times: 3’30min (incl breaking and replacing rope), 2’30, 2’19, 1’43.
(Total Time for Sled: 28 min!). 

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10#, used 10kg dumbell

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Score: 10 reps

Feeling so damn good with this program! Squats are a bit off from the perfect bar path, moving on to the toes some times, but they all felt ”light” today. Used belt for 3 & 2 reps to protect a little tweak in my lower back. Knee is probably 100% back now!
Supinated rows was interesting, almost felt like a 90kg biceps curl, hehe..

Never dragged a sled for this kind of distance before, boy did that suck the living air out of me. Was struggling to find a good gripping technique that didn’t either choke me or strangled my hands numb. Got better and better, think this is something I need to do more of, A LOT MORE.

Weighted MU’s, never done them before. Focused on using a minimal kip and trying to keep a solid technique. Only 10 reps, but felt good all the way and no failed attempts.

One of the most impressive things I’m feeling with the program is that the recovery is so great. Obviously sore in biceps and lats after about 200 pull ups on Saturday, but not so sore it interferes with anything I’m doing. Same thing with the squats so far, legs get a good work, but still I feel fine the next day.

Will be interesting to see where this brings me if I keep on feeling better and better, sky is the limit huh?

Namaste! 

 

Improvements!

”A man can never to hope to be more than he is if he is not first honest about what he isn’t.”

- Don Williams, Jr. -

Freeeeedom

Saturday 28th

BB Gymnastics, 3 attempts to Max

Snatch: 70/1, 75/f, 75/1…

Clean & Jerk: 84/1, 93/1, 102/1

Conditioning – Mary, 20 min amrap:

-5 HSPU
-10 Pistols
-15 Pull Ups

Score: 13 rounds (PB +2,5 rounds).

Extra curricular activity: Hike Indian Venstre and down Platteklip, 4ish hours. Lose phone and eat a 1kg burger.

Monday 30/1, 11.30am, Part 1

BB Gymnastics

1a) Clean High Pull, 3*5
61kg, 70, 70
1b) Tall Clean
43, 43, 43

2h Rest

Conditioning - “Training Camp 12.2 – WOD 1″

8 min AMRAP:

- 8 Push Jerks, 155lbs/70kg
-8 Ring Dips
-16 KB-snatches @ 24kg, (8L+8R, one side at the time).

Immediately after:

2min AMRAP Double Unders
(5 reps = 1 point)

Score: 3 Rounds + 24 reps (120p) & 100 DU (20) = 140p 

Saturday: Damn happy!
Lifts are neither record breaking nor pretty, but it is the heaviest I got since the crash!

Mary was such a surprise. Goal was 12 rounds, I wanted 7 after 10mins to make it happen. Had 7 after 11 mins, but then somehow my engine kicked into gear. Kind of never experienced being faster on the way home in a longer metcon, but that was how it felt now. Only two unbroken rounds of PU, so with a little more stamina work here I could hopefully get up to around 15 rounds. Everything else was unbroken and fairly easy.

Monday: Still feeling the tweak in my hammie, taking it a bit easy with anything where it is involved. Great to work on these two parts of the clean though. Tall clean is damn weird, but think I got it good in the end.

A little bit disappointed that I didn’t got 4 rounds of the 8min’s, just lost locking out ability on the last round for both PJ’s (one break) and dips (3, 2, 1, 1,1). Double unders afterwards was also a bit of a failure. Haven’t tripped that many times in a long while. Surely healthy to train them like that though.

Hiking on Saturday was by the way damn cool. Really warm day, but with a perfect breeze coming down the Venstre it was all good. 8 of us set out and without stressing they views and the company was just awesome. Cramped like crazy on the way down, but with a little rehydrate help it was fine again. How one manage to hike for 4 hours on the mountain, just to lose his phone driving down afterwards, well you tell me…

Namaste! 

Good times

”The best time to plant a tree was 20 years ago. The second best time is now.”

- Chinese Proverb -

Wow, even had ”time” to make a video, kind of..

11.30am, WOD Part 1, Barbell Gymnastics

1. High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
105kg, 120, 129, 129 

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 (3RM) – rest 60 sec.
87kg, 87, 102, 102 

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
84kg, 93, 98, 98

3h rest 

3.10pm, WOD Part 2 – Conditioning:

7 rounds of:

-5 Deadlifts @ 315/225#
-10 Over the Box Jumps 24/20″
-Run 200m
*Rest 4 minutes.

Round Times: 1’11min (200m indoor run), 55s (50 Double Unders), 59s (60), 1’13 (60), 59s (60), 1’03 (60), 55s (60)

Not good times as in ”super impressive scores”, but good times as in: f#ck yeah I’m feeling good. Strength was easier than ever before and technique felt spot on.

Conditioning was cool, since I don’t have the ”luxury” to run at the box, I set up a 33m ”track” and did 6 laps first round. Adductor/groin was not happy at all and as a result my left hammie started cramping up. Decided to sub for DU’s and that felt like I got kind of the same response anyway. Was a little cautious on the DL’s because of the hammie, but they all felt light. Jump over the box was fun! Think this was about a 90% effort, held it back a bit, but also think that was smart.

Finished up the day with an awesome ”problem solving session” for our competitive team, who would have known you could have so much fun just watching someone ”saving the world” and ”saving the baby”?

Namaste!

 

1 year of training, 0.0% improvement…

”There’s only one corner of the universe that you can be certain of improving, and that’s your own self.”

- Aldous Huxley - 

2pm WOD

A. 20min Snatch Technique work
Worked up to an ugly 70kg Power Snatch and called it. (Squat snatch doesn’t work for wrist).

B. 2011 Games Open WOD 1, 10min amrap: 

• 30 Double Unders
• 15 Power Snatch, 75lbs, 33kg

Score: 6 Rounds (Exactly same as last year!).

C. Punishment, Death by Row. 30s on/90s off, amrap split sub 1:30/500m

Score: 6 Rounds and then giving up..

OK, so if the only thing I can improve is my self and I struggle doing even that, where does that leave me?

Can read this result two ways, either I see it as I haven’t gotten any better at all in a full year. Or.. I chose to see it as I am still working on getting back after the accident, and at least now I am on the same level as last year. Sounds better anyway.

Different from last time is that now I went for it. First three rounds unbroken in just around 3.30 mins, then the slowmo-show started. Actually had 20sec left after the 6th round of PS, picked up the rope and realized there was a knot in it, tried to take it out quickly and managed to do another one(!), tried to jump with the short rope that was left and failed. Wouldn’t been happy with a few extra DU’s anyway.

Row was as dreadful as expected. Need to put in the extra work with conditioning and think Wednesday’s and Saturday’s are perfect since I’m having a rest day after them. Back at it on Friday.

Namaste!

Run, you fool!

”The board is set… the pieces are moving”

- Gandalf -

Programming from Outlaw!

Monday, 11am, Part 1 – Strength:

1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.
61kg/3+3, 70/3+2, 79/3+1, 84/3, 93/3 - wrist not happy with OHS
1b) 5×3 Snatch Hi-Pulls Snatch Segment Pull, (mid shin, knee, hip, finish) – heaviest possible, rest 60 sec.
5*3 @ 70kg - elbow not happy with high pulls….

4pm, Part 2 – Conditioning

“The Murfreesboro Chipper”

20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80# - 2*2pood KB-cleans
30 KBS 32/24kg
400m Pinch Hole Grip Plate Carry 45/25#

Time: 28’26min

Tuesday, 12noon, Part 1 Strength:

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
105kg/8, 120/6, 137/4, 145/3
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.
97kg/5, 111/4, 117/3, 125/3

5pm, Part 2 – Conditioning

“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#, 155lbs/70kg
DONE!

-REST 5 MINUTES-

3 rounds for total reps of:

2 minutes ME ”No false grip” Muscle-Ups: 8, 10, 9
-rest 1 minute
2 minutes ME Lateral Jumps 12″: 144, 118, 110
-rest 1 minute

Total Reps: 399(!)

Midline (time permitting)

5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).

5min AMRAP: 12 OH Walking Lunges, 45lbs/20kg – 10 Hollow Rocks

Score: 5 rounds + 10 WL (and a tweaked groin, wtf).

OK, as you can see, I am taking some measurements to stay away from the worst things for me right now. Being a map of injuries kind of forces you to do so.

Feeling good with the squats, funny enough front squats seems to have recovered even more than BS, 4th rep on 145 BS today would have been a damn hard struggle and don’t wanna take stupid risks right now. Also why I skipped strict PU.

No way in h#ll I could do the Beat the Coach with that weight. Elbow inflammation just hates any kind of mistake in the front racking from cleans, and jerks, so chose to go with a light weight and work technique, never heavy but still got sweaty.

Muscle ups, yeah! OK not exactly good numbers but, after the first round which I messed up with not warming up prior to, the technique just got better and better. Got 5 ub reps every round and feel better with these every time now. Lateral jumps was kind of back in the days when I used a way too energy wasting technique for my double unders, high jumps and taxing. Did 100UB first round and that set the pace, good recovery in the 1 minute rests however.

Can’t do TGU with wrist so thought this was a good sub, it was. Kept on moving the whole time without speeding, only concern was that my left adductors got tight during and even tighter after this. Iced and foamrolling as we speak, should be fine tomorrow.

Oh, almost forgot! What about the Gandalf part? Well, the chipper yesterday went exactly as planned, until the carry.. Kept a sub max pace and had everything done at 17ish minutes before that, KB-cleans definitely the heaviest part. Our plates are too thick to carry with pinch grip so ”scaled” with allowing my self to grip the hole to save flexors, yeah right…
Don’t really know why but did some kind of reverse thinking, since I was not going all out before, I decided to walk slowly during these 400m to ”save energy” – wtf? Needless to say grip went after 60m (15m up and down was my track), and where I should have just run as fast as possible to save time under tension, I failed miserably. Good lesson though.

Happy with the programming, think I’m scaling pretty wisely where it’s needed right now and who knows, maybe I’m even getting a little more conditioned in the process.

Namaste!

 

Op(athetic)tatlon

”When the world says, “Give up,” Hope whispers, “Try it one more time.””

Saturday 21st, 2.30pm and on:

1st hour:
5,4,3,2,1
C&J – 205/115#
MU’s

(1 score = time) 13’09min

2nd hour:
2K Row + Max DU’s in 10 min

(2 scores = time for row and reps of DU’s)
7’37.7min – 137 DU

3rd hour:
15,12,9
R KB Snatch – 2/1.5 pd
L KB Snatch – 2/1.5 pd
Burpees – vertical body at top

(1 score = time)
13’12min

4th hour:
12 min amrap
10 wall balls – 20/14# to 10ft
5 toes to bar

(1 score = reps)
14R+3WB

Houston we got a problem. My engine is either broken or simply missing.

No expectations for these wods, but these scores are just beyond ”bad”. Wish I had any kind of good excuse, but me being out of shape and in bad conditioning just is what it is.

Missed the very first clean of that event, which made me scared of them. Rowing.. Seriously I just stopped after 6-700m, was about to step off the rower and call it a day, but Rika urged me to keep up and I decided to finish no matter what time I would get. Kind of barely what I did too.

Two positive things, 1: all MU’s unbroken and easy, no wonder in that tempo, and 2: Wall Ball and TTB technique worked really well! Everything unbroken and with a better engine I would have had a good score here.

Not too worried or surprised to be honest, gonna stick with the Outlaw program and perhaps carefully supplement with some disgusting rowing and running intervals to get conditioned for the FiCT in 3 weeks time.

Namaste!

Think it’s time for a comeback video!

”But ya gotta be willing to take the hits, and not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody!

Cowards do that and that ain’t you!

You’re better than that!”

- Rocky Balboa -

Program from Outlaw!

11am, WOD Part 1, Strength

1. Back Squat (high bar), 8@65%, 70%, 75%, 80% of 1RM:
105kg, 112.5, 121, 129

2a. Bench Press, 5*3, go for 3RM, (rest 90s to b):
93kg, 102, 111, 120, 125/3RM PB!*
Resetting this as PB, 130kg 3 years ago but with a lot of sky humping.
2b. Front Squat, 5@60%, 65%, 70%, 70%
84kg, 89, 98, 98

2h rest

2pm, Wod Part 2, Conditioning

3. 5X200m Sprints – ALL OUT:
27.7, 26.8, 27.3, 27.8, 28.1

(more) Strength
1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.
1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec. 

From GymnasticsWod:

• 10 Tripod Tuck Ups from Head Stand
• 10 Tripod Straddle Ups from Head Stand
• 10 Pike Ups from Head Stand

OK, none of the above is miraculous, but I’m happy about this! Feeling better and better every training session and even though the injuries are still making them self reminded here and there, I am getting stronger again!

For the Back Squats, it wasn’t heavy and all the other sets was much better technically. I just got a little bit over amped and it got messy on 129. Front Squats not so much to say, need to get back on my heels.
Very satisfied with the bench, as you can see, actually found that if I put my thumb on the wrong side of the bar, it didn’t hurt my wrist. It’s dangerous and I was honestly quite scared the last set, but as I told Anton: scared people never win.

These 200m-times as first running in over 5 weeks and with that squat volume in the morning? I’ll take it! Was measured out on a straight tarmac course so no curve running obviously makes it a little bit easier. But then again the rough tar around the reservoir isn’t exactly smooth running either.

Anyway, as said, I’m happy with how I’m feeling right now. So happy, that I, to get ready for the Fittest in Cape Town, (stupidly enough?) decided to do the wods from the Opathlon last weekend. This is also why I decided to not do the second strength and do our GWOD for the members instead, which was great fun btw!
Oh, not only have I decided to do the events, I have been even smarter as when it comes to choosing my sparring partner. Event 2, 2k Row and max Double Unders will of course be much more fun with an Olympic rower at my side…

Namaste!

 

 

 

Eat big to get… slow?

”Don’t be too timid and squeamish about your actions. All life is an experiment.”

- Ralph Waldo Emerson -

Chris Hudsons Burger vs. Mackies Texas Burger, 1-0...

12 noon, WOD from Outlaw!

BB Gymnastics

20 minutes Clean technique work.

Did as follow:

• 5 rounds OTM 3-pos Power Clean@61kg (hip/mid/knee)
• Max For Day Power Clean, 70kg, 84, 93, 102/F
• 10 rounds OTM, 2 Power Cleans@90% of MFD, 84kg

30 min rest

Conditioning

3 rounds for time of:

5 Wall Walks
7 Muscle Ups
15 Deadlifts @ 275/185#

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

Time: 17’44min

MIDLINE, 3 rounds

20 Reverse Hypers, no added weight
60s Plank Hold, no added weight.

Ever since my never ending line of injuries was being analyzed in our private little FB-group, Mackie has been on me to eat MORE. It seems to be working very well for him, so why not?
Been eating more lately, the 1kg burger above may have been a bit of a stretch (at least with the 1liter or so milkshake to finish it off), but so far it only makes my waist grow and not my results. However, the quote above is a reminder for me to focus on the positive things and I’m sure that the results are just around the corner.

Positive then? Technically my power cleans felt fine, just got too taxed to even try at 102, otm is rough! Didn’t expect to be able to do Wall Walks, but with wrist guards and forward rolling out of each reps, it worked fine.
Most positive of the day though, first Muscle ups in about 2 months! Wont claim that my inflamed elbow is as thrilled as I am, or that the second round in the metcon was technically impressive or fast, but I got them done! It was the MU’s, (which I did with wrist guards and a ”no false”-grip to save my elbow), that slowed me down a ton in the second round. Found a better technique to string them in the last actually where I went 3/2/2 and that round was way faster.

Not so impressed by my time, but hey, without any negative reactions, it might seem as I am able to do basically any kind of movement again. Not perfectly or without restrictions, but still I can do them!

Namaste!

Sweat 1000!

”Be kind whenever possible. It is always possible.”

- Dalai Lama -

Chapmans Peak Drive can almost make anyone look cool, almost...

1.30pm, WOD from Outlaw! 

1. Back Squat, (calculated from 161 which is my 3RM):

• 8@65% – 104.5kg
• 8@70% – 112.5kg
• 6@80% – 129kg
• 6@85% – 137kg

2a. Split Jerk, behind the neck, 4*4@75% (meant to be 4*3 reps), 60s rest

2b. Front Squats, 5 reps at:
70% – 97kg, 75% – 103.5, 80% – 111, 85% – dnf

Conditioning:

For 20 minutes alternate between:

Push-Ups (hand-release, NO snaking) subbed with ”perfect form PSHU on Dumbells” (10-15 reps/round)
GHD Situps, 10-15
Shoulder Touches subed with HSPU +5cm ROM, (3-5)
Rope Climbs 15′ L-Sit on parallettes, (10-15s)

”Score” 6 rounds

Focused on driving fast up from the bottom of the squats. Last set heavy, but no where near max. Split Jerk behind, (to save the wrist), felt a bit rusty in the lockout. And also maybe a bit heavier than intended since I misread and did an extra rep per set.
Front squats was quite heavy from the start, technique felt great though. 3rd set i started to wrestle the bar a bit and wrist told me to back off and – I actually listened, must have hit my head somewhere!

Sweat 1000? No, I have not decided to join any kind of retarded gym where the promise is to burn 1000 calories an hour, (yes there is actually a such in town), but without complaining on the heat, which I never do, I as much as anybody else is melting away right now. With only 60s rest between 2a and 2b it actually got a bit taxing at the end, and even though focus was on speed in each exercise instead of ”amrap” in the 20 min part, I think I lost about 3liters there..

Spent a good +90 minutes in the afternoon doing mobility, foam rolling etc – am I in danger of starting to take this athletic dream of mine for real perhaps?

Namaste!

And another New Beginning

”From small beginnings come great things.”

Not sure, but think this is a PB, (at least same as PB).

OK, so not only have I not had ”time” to blog, busy eating 1kg burgers and even bigger T-bones while acting tour guide to two awesome coaches/friends that was down in Cape Town over the long weekend for a Level 1 Seminar that I couldn’t intern at due to the issues I still have from the crash, eh where was I..?
Oh yeah, not only all the above and more, I have also decided (after only one week with OPT) to start another ”new” programming, geez will I ever learn?

Anyway, after recommendations from above mentioned ninja coaches I will try out the Outlaw Programming! Built on the conjugate system? Check! Several games athletes already on it? Check! So far, not superhuman volume? Check. Most importantly of all, cool name? CHECK!!

Anyway, liked the OPT programming but why not listen to people I think know what they are talking about? Anyway, think the above Hang Power Snatch was the only good thing I did during my first week back in training, conditioning wise I was just not very impressive. Did the gym’s ”Got Abs Challenge”, 8min amrap 6 OHS at 43kg/6 TTB on Saturday and got my 10 rounds spanked pretty badly by Jami.

First day on the Outlaw Programming for me:

1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec.
135lbs/61kg through out

1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec.
75lbs/29kg, 85/38, 85/38

Conditioning

10 minute AMRAP of:

12 C2B Pullups
12 Box Jumps 30/26”

Score: 6 rounds + 7 CTB

Midline

5 min. AMRAP of TGUs (alternating) @ 32/24kg

3 sets of Max Hand Stand Hold in rings:
40s, 25, 20

I’m apparently illiterate, (impressed that I got that word right though), because I did a and b as two separate drills. Kept the weights low to work on technique, that still was quite rusty. No stamina when it comes to pullups yet, struggled 3 rounds in already. Box Jumps felt fine though. Even though I think a 6/6 protocol would have been better for intensity here, it felt like a good wod to practicing sucking it up.

Can’t do TGU now so tried HSH with 100% lockout instead, smoked the shoulders in a good way.

Let’s see if I can stay on a program for a while, shall we?

Namaste!