MEBB Total Body on DAY14

Power Clean 3-3-3-1-1-1
Warm up with stretching, short running burst and 95lb Power Cleans
145x3 = 70% of max
155x3 = 75% of max
165x3 = 80% of max
175x1 = 85% of max
185x1 = 90% of max
195x1 = 95% of max
205x1 = 100% of max

I was less concerned about my back today.  I hardly even feel any dull pain or even an ache any more.  I went for 210 and got under it but did not land it and hold it.  I know I can get it but I had other things to get to and I had already done one rep.  I think just getting to 205 after doing nothing like this for five months is an accomplishment.  This is what I did last time:
135x5 = 65% of max

145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max

Speed Tiers: two115lb squat cleans on the minute for ten minutes.  Very easy, I about nocked my teeth out the first time because it was so light and flew up so quicly.   I think this did help my form.  I am working on making the two ships pass eachother with this type of lift.  That analogy seems to be helpful.

Volume Tiers: Three sets of S.D.H.P. My reps were 25, 25, 25 which is an improvement from DAY 2(21, 20, 20)

Wallball, Toes to Bar Box Jumps on DAY 13

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

I got 9 rounds with 45 seconds left.

Just not feeling it this morning.  Stayed up till 10 last night building a float and did not get supper.  Up early today to get the WOD in since I coach games tonight.  A good goal next time would be 10+ I know this can be done.

400, Thrusters, Pull-ups on DAY 11

Four rounds for time of:

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

3:29
3:47
3:43
3:38
Total = 14:38

I wanted to keep them all under 4 minutes so I was glad I did but I was more happy to bring my time down each time on the last three.  I did all unbroken but my running was pretty slow.  I need to speed up with this next time.

MEBB Upper Body on day 10

ME (Upper Body - Shoulder Press)(introductory Reps)5-5-5-3-3-3
5-95lbs = 62%
5-115lbs = 75%
5-120lbs = 80%
3-130lbs = 85%
3-135lbs = 90%]
3-135lbs = 90% (I only got 2 and a half reps)

Speed Tiers - 155lbs for bench press 2 reps a minute on the minute for ten minutes
I don't know if the speed tiers are helping me or not.  I guess I will find out if I am more explosive in a month or so on some of the lifts

Volume Tiers - I did three sets of 25 ring push-ups with my feet on the box so I could go deep.  Very good burn.

Cashed out with incline sit-ups

Cleans and Bar facing Burpees on Day 9

15-12-9-6-3 reps for time of:
135 pound Power Clean
Bar-facing Burpees
2:09
2:33
2:01
1:18
:31
Total = 8:35

This thing was harder than I thought it would be.  I just had to keep pushing through.  It was a mental battle and I don't think I achieved an overwhelming victory.

100m, 80, 60, 40 on DAY 7

Two rounds of:
Sprint 100 yards

Rest 45 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 15 seconds
Sprint 40 yards
Rest 60 seconds

I do not have times for the sprints.  I was more concerned making sure I got the rest time right.  This was a quick little burner which I welcomed because I was sore everywhere.  I cashed out with an easy mile.

Back Squat, High Box jumps, Tabata Bottom to Bottom Squats on DAY 6

ME (Lower Body –BS)(introductory Reps) 5-5-5-3-3-3
225
245
265
285
285
285x1

Did not feel very strong this morning, but then again, I have not done any squats in many months.  I did try to warm up but I think I should have done it a little more.  I stopped adding weight at 285 because I was having a hard time getting low enough.  The last set felt rong from the begenning, back had a twinge and I didn't even go all the way down.  I just quit and put it on the rack.  I do not think I did any damage at all which is a good thing.

Speed Tiers – High box jumps

I picked the tallest box we have and did not have any trouble with this except I hit my hand on the lip of the box and cut it open but no big deal.

Volume Tiers - The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

I did 16 reps on the first round and 15 on all the others.  I will be sore from this.  I did notice that my back looked in line and even on this movement which is a big impovement.

Heavy Curls - Supline Ring Pull-ups, Double Unders - Abbs on DAY 5

I started with isolation curls which were fun since I haven't done them for ever.  My sets were 5-5-5-3-3-3 and I did:  40-45-50-55-55-55

Then I did my Crossfit WOD:
Complete 4 rounds for time:

Max Rep Supine Ring Pull Ups
21 Double Unders

Rd 1= 1:33 with 21 SRPU
Rd 2= 1:40 with 10 SRPU
Rd 3= 1:59 with 11 SRPU
Rd 4= 1:46 with 11 SRPU
Total time was 7:00

I got mad at my self for letting go too early on the second round and decided I had to do more than that on the last too rounds.  This was a good one.  I think the curls before affected me a bit but I am fine with that.  Fun little wod.  Took a little getting used to using swing rings as apposed to a solid bar.

I cashed out with 20 back extensions and incline sit-ups and leg raises from the rings and dip station.

Double-unders, 200 on DAY 3

21 double-unders
run 200m

2:04
2:41
2:50
3:39(rope got stuck in weight vest)
2:46
Total time 13:51

This felt pretty good.  I decided to attack it with the vest.  I did fine but the vest didn't.  The weights in the back ripped out and were hanging for the last two rounds.  I had to hold them as I ran.  Actually, running with this thing was no fun.  I felt like I had triple D boobs and no bra.  The vest is just two big for me.  It says one size fits all but it should say one size fits fat.

Total Body - PC on DAY 2

Power Clean 5-5-5-3-3-3

Speed Tier with Snatch Pulls

Volume Tier with Sumo Deadlift High Pulls

Power Clean:
Well I did not know where to start as that my back was messed up for so long and I did not do this lift.  My old max was around 210 and I figure I have lost a little.  So I picked 205 to go off.  Ben and Clayton said 90% was probably to high to shoot for with these reps but I wasn't going to anyway.  I tiptoed into this like I have everything else with my back recovery.  I had the guys give me lots of pointers on my form and I think I did improve in this area.  This is how I ended up:
135x5 = 65% of max
145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max

Speed Tier
10 sets of 2 reps on the minute for 10 minutes at 95lbs.  I don't know if this helped me or not.  I just know it didn't hurt.  I did learn from Ben and Clayton to explode at different times for different lifts which I had never thought of before.

Volume Tier
3 sets of high reps of S.D.H.P. at 95lbs.  I did #21, #20, #20
Yep, that is going to make me sore but I know it was good.

Feels like a pretty good start and back is great!

Dirty Dozen on DAY 1

For time:

25 Walking lunge steps - :25
20 Pull-ups- :26
50 Box jumps, 20 inch box - ?
20 Double-unders - ?
25 Ring dips - :58
20 Knees to elbows - 1:00
30 Kettlebell swings, 2 pood 1:43
30 Sit-ups - :51
20 Hang squat cleans, 35 pound dumbbells - 1:24
25 Back extensions - :42
30 Wall ball shots, 20 pound ball - 1:27
3 Rope climb ascents - 1:28

Total time - 12:37

That is 1:30 behind my PR but I think I know why.  At 5:35 I had everything set up about to start and Jenni called.  The all kids were crying in the background and she was at wits end.  She asked me if I could just please come home.  So I didn't get to do the WOD.  At 8:15 the kids had been fed and put to bed and I went back into town.  It was the first day of my new plan and I didn't want to skip it.  I started my workout tired and on a full stomach which is not a good combination.

Thrusters

3, 3, 3, 3, 3, 3, 3:

95
115
135
155
165
175
185

This was the same game plan as the front squats the other day.  Start very light and tip-to into it.  I felt my back just a bit when I was done and in the football game I coached last night.  But I feel fine today so no damage done. 

"Meadows"

For time: 20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups (My sub was 35 normal Handstand Push-ups, I did 5 extra on accadent)
35 Ring rows
40 Ring push-ups

2:??
3:??
4:??
5:48
2:24
2:16

Total - 20:49

Not as bad as I thought but if I did Ring Handstand Push Ups I would still be in the WOD.

My New Attack Plan

I have been doing some thinking after my back injury.  I think I hurt my back trying to fly thought lifts and failing to do them properly.  My conditioning was at a spot where I could keep hammering away when my body normally would have made  me stop.  I think this is where I got hurt a few times.  Also, I would like a little more lean muscle mass.  I want to go back to the V look in my shoulders that I have not had forever.  I can stay pretty lean with main page only but I want to build on that. My last reason for trying this is I think I am starting to level out with some WOD's and Clayton swears this will bring my time down.  My last Fran time was a sub 2:50 and I wand to know I can get a sub 2:40 next time I hit it.  If I don't do something where I believe I can do it, it wont happen.  I am going to incorporate some Max Effort Black Box training into my main page workouts.  The only problem is my back.  I can not do some of the lifts right now like MEBB prescribes at 90% of my max.  So to compensate for this I am going to go all the way back to my old weight lifting coach's "Big Day" lifts and mix the two a little.  I know the "Big Day Workouts" work because our little school back home turns out weightlifting state champs every year.  In fact my little brother was a state champ last year in the bench and runner up in the squat the year before.  He would have won in the squat this year had he not had a major knee surgery from a football injury.  Anyway, I am going to go off of a 24 day schedule set up by MEBB.  I plan on doing it each month.  I will always start on the 15 and end on the 14 of the next month.  I plan on using the days at the end of the month to do the crossfit total + squat clean and jerk on one day and one of four favorite WODs (Fran, Fight Gone Bad, Filthy Fifty, and Linda) on another day.  I will do every one of these WODs in a four month cycle.  So, if I like the results and stay on is schedule I will do each of my favorite WODS three times in the course of a year.  As much as passable I will do more gymnastic movement WODs before MEBB days and  place an emphasis on monostructural metabolic efforts, running cycling, swimming on days following a MEBB workout. I plan on it looking like this.

DAY 1 - CrossFit workout (XF)
DAY 2 - ME (Total Body-PC) (introductory reps)5-5-5-3-3-3
DAY 3 - CrossFit workout (XF)
DAY 4 - REST
DAY 5 - CrossFit workout (XF)
DAY 6 - ME (Lower Body-BS) (introductory reps)5-5-5-3-3-3
DAY 7 - CrossFit workout (XF)
DAY 8 - REST
DAY 9 - CrossFit workout (XF)
DAY 10 - ME (Upper Body-SP) (introductory reps)5-5-5-3-3-3
DAY 11 - CrossFit workout (XF)
DAY 12 - REST
DAY 13 - CrossFit workout (XF)
DAY 14 - ME (Total Body-PC) 3-3-3-1-1-1
DAY 15 - CrossFit workout (XF)
DAY 16 - REST
DAY 17 - CrossFit workout (XF)
DAY 18 - ME (Lower Body-BS) (introductory reps)3-3-3-1-1-1
DAY 19 - CrossFit workout (XF)
DAY 20 - REST
DAY 21 - CrossFit workout (XF)
DAY 22 - ME (Upper Body SP) (introductory reps)3-3-3-1-1-1
DAY 23 - CrossFit workout (XF)
DAY 24 - REST
DAY 25 - REST
DAY 26 - CrossFit Total + Squat clean and Jerk
DAY 27 - REST
DAY 28 - REST (unless it is Febuary where I will squeeze in a Fab 4 WOD)
DAY 29 - REST or one of the Fab 4 WODs (depending on how days are in the month)
DAY 30 - One of the Fab 4 WODs or REST(depending on how days are in the month)
DAY 31 - REST if I have 31 days in the month cycle

On MEBB days I plan to add a few lifts from the BIG DAY workouts or incorporate them in to MEBB Speed and Volume Tiers:

Speed Tiers

These are sub-maximal loads (50% of 1RM) executed at maximal velocities. Examples of this would be 10 sets of 2 reps with 50% of the 1 RM squat with 1:00 of rest. Another would be a Hurdle hop or high box jump. Westside barbell founder Louis Simmons has train a number of sprinters with the concurrent method and speed tier work is an important element in their training plan.

Volume Tiers

Volume Tiers add dimension to muscle fiber, thickens connective tissue and increases capillary density. Volume Tiers are high-repetition sets reaching close to if not to muscle failure. Think bodybuilders. For the upper body, an athlete could perform 3 sets of 20 reps of suspended push-ups. Bilateral Lower Body Tiers are balanced with unilateral lunge patterns in the Volume Tier. Total body volume work is best accomplished with complexes using barbells or dumbbells.

The advanced template concurrently trains Power,Speed and Muscle density components. The order is Effort Tier, Speed Tier and finally the Volume Tier.

Well I don't know how this will go.  If I don't like it, I can go back to main page.  But at least I will learn in the process.  I am sure I will tweek this kind of stuff until I die.

Pull-ups, Front Squat, Plate Pushes

I missed a few days and played a little catch up:

Pull-ups 3, 3, 3, 3, 3:
45
55
65
75
80
This is a little off my PR but I know I am on my back

Front Squats: 3, 3, 3, 3, 3:
45(bar)
95
145
185
205
225
I am very happy about this as it is my first lift on my back for a long time.  This was in the morning a day after a long trip in the jeep and I had NO PAIN.  I am now going to start doing some of these lifts again

I stayed around while Ron did a WOD and did plate pushes.  I did one down and back on the minute for ten minutes.  It was a good way to get heart rate up a bit after the other lifts.

Push Press, Jumping alternating Lunge

Eight rounds for max reps of:


75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Push Press - Jumping alternating Lunge
20                12
16                10
16                12
16                12
16                12
16                10
16                12
16                13

Total:
128              93

Had to guess a little on time as I could not look at my watch while doing PP.  I went over a little on the first round.  My goal was to hit PP hard every time as that it is a weakness.  Now I have a good base line to improve on next time.

Cleans, Burpees

Five rounds of:

3 Cleans (subbed 6 two pood KB swings to save back)
20 Burpees

1:12
1:45
2:05
1:51
1:44

Total 8:39

Thought about trying the cleans but with all the time I am going to spend on a plane sitting I did not want to chance it. This is a good one to wake up to.  Thanks for meeting me Ron.

Wall Ball, Rope Climb

Complete as many rounds as possible in 10 minutes of:

15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

I did 10 rounds with 9 seconds left over:
:49?
:53?
:53
:56
:59
:59
1:05
1:12
1:06
:53

Heart rate was 170 about 45 seconds after the WOD was over.  I wore the wrong shoes for the rope.  I don't think it slowed me down.  It just made it harder to climb. Back did well.  I am starting to feel like a new man again.

Double-unders, Box Jumps, Kettlebell Swings

Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Three rounds in 10:05

I have taken most of the week off and thought this would be a good one to come back on.  In the third round I was starting to feel my back on the double-unders and box jumps so I just stopped.  I know I could have finished it but I have done that before and been out for a week after.  So I am on a slow road back.  I was on pace to PR as my old time was 19:08 for five rounds.  I am not going to look back with regret because I am up and walking around like a normal person today with virtually no pain.