-4 small sweet potatoes
9am EST, single modality AnLP 1 training
5 Sets:
Row* 250m @ 90%
Rest 5min
+
rest 10min ( practice skin the cats)
+
5 Sets:
Row* 250m @ 90%
Rest 5min
*Dampner set @ 6. Use high stroke rate instead of brute force.
Notes
Really wanted to quit this after 4 intervals. I didn't think I was going to make it and the skin the cats were not a rest! worked hard all the way through. noticed at about interval 7 that damper was on 4 so just left it for the rest. And also re read the program and didn't emphasis the high stroke rate till last 3 rounds. By then I was fucked anyway.
DATA
250m time stroke rate average avg/500m
1. 41.6 48 1.23
2. 41.5 49 1.23
3. 41.6 53 1.23
4. 41.9 46 1.23
5. 43.3 54 1.26 ( was flogged)
Did 17-19 skin the cats
6. 41.9 43 1.23
7. 42 56 1.24
8. 42.5 58 1.25
9. 44.8 56 1.29
10. 45.1 56 1.30
11am Sweet potato post wod and feel ill
1245pm lunch
-mince from last night on salad
330pm
-sweet potato snack before training
430pm Hip speed + single leg touches + HSPU
A. OH KB toss @ 16kg; rest 90sec x10
B. 5 BB fwd lunges, dump bar and go into 8 explosive jump and switch lunges; rest 3min x3
C1. 1.1.1.1.1 extra ROM HSPU, rest 10sec b/t reps; rest 1min x3
C2. 10 GHR; rest 1min x3
Notes
Did a really quick but thorough warm up and felt like I was on from the start. Must have been the sweet potato injection!!
A) KB toss done at 16kg. Dog got in the way a few times
B) lunges done at 100kg felt strong and jumps felt quick but didn't look it on video
C) HSPU done on 20kg bumpers at a 8.3cm width. Was hapy with these and found the first set (one filmed the hardest. Didn't read program and only had 10sec rest between glut ham raise instead of a minute. Was really happy
Note on warm up I sent to my coach
Yesterday I watched a video on warming up. Very very basic and stuff I really learned in first grade. However yesterday I applied the basics rather than fuck around warming up rolling out for like 30mins and I actually got warm, hit it with controlled intensity and felt AWESOME. Keep it simple stupid!
Post WOD smashed more sweet potato
730pm Dinner
Salad and grass fed mince from last night.
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Loving the Blog Rob. WOuld love to understand the reasoning behind some of the training?? + what some of the terms stand for??
ReplyDeleteScotty,
ReplyDeleteGreat to hear from you. If you want to know anything please just ask like you have for any day. Even add comments like you just have. I get a notification if you do ( Just found that out ) and I can respond pretty fast.
As you can see this is WAY different to how I prescribe on RAW. The reason for this is because I am WAY behind the 8 ball in fitness, movement, EVERYTHING. RAW is for a fit athlete and at the moment you can see volume is HIGH coz of regionals etc. After regionals there MAY be two programs. One for athletes heading to states and the other a to rebuild, recovery and strengthen up for net year...........
What my programs mean?? This is developed by Ross Blake. I link my blogs to his site. He doesn't do CrossFit but does VERY good strength and conditioning. He was an affiliate but opted out. What I will try and do for now on is next to the specific outline I will right the layman's terms for the session
Hey Rob,
ReplyDeleteMate I highly doubt you are too far behind anyone!!! Yer can see the difference in training, and I do know Ross quite well, he also lives in Canberra and B32 is only around the corner from one of my Health Clubs. So i know it is the OPT training methodology but I don't have the scientific knowledge that he does!! Ross really knows the science behind it all, he is very good.
Might look at a change in training after we get through the Regionals, I qualified in the teams again with my NEW box CrossFit Queanbeyan so yes the volume is high at the moment, like your guys I am sure!!
How do you go with the percentages? Is it annoying, or are you getting used to it now?? Be hard coming from a CrossFit background wouldn't it??
I know Ross reasonably well. Probably not as well as some but whole lot better than others. I don't know OPT at all although before working with Ross I followed OPT for a good 6 months. I have talked skype with Mike Fitzgerald only once and i am very sciencey. I studied at uni for 6 years mostly in biology, chemistry a mix of the two biochemistry and physiology along with anatomy. I am a bit of a geek so I understand the energy systems and training methodology very well but putting it together for myself is hard. Others is easy for me. BUT to program for myself. I can do it but Ross does it WAAAAYYYYYYYYYYY better.
DeletePercentages are ok. Took me a while coz you always want to push harder but if you look at fitness like an onion and you just peel off a layer at time you get there, it takes a bit longer, but you don't break, you stay healthy and results more permanent