Colin Jenkins

Day 33/45

Rest Day

Day 32/45

part 1:

"Flight Simulator"

For time:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

Rest 4+ hours

part 2:

"Ryan"

5 rounds for time:

7 Muscle-ups

21 Burpees

muscle ups: full extension at bottom and top.

burpees: chest to deck and jump to target 1ft above max reach.

post wod fuel:

part 1 - 25g prot/30g carb

part 2 - 40g prot/70g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

"Flight Simulator"

Time - 11:55 (PR)

(previous best - 21:28 in Aug/09)

"Ryan"

Time -  17:08

I'm very happy with this enormous PR on "Flight Simulator". I only messed up on two attempts, once on the first set of 15 (lack of focus) and once of the last set of 45 (again, lack of focus). This was a pivotal workout for me several months ago, as it forced me to figure out positioning and focus with double unders that helped me to maintain them over longer periods of time. Without having done this workout, I would have never done well on the "Rhiannon" workout in the OPT Challenge, and would probably not have gotten into the top 8. 

"Ryan" was a grind. My muscle-ups felt very strong, getting all 7 straight in the first rounds, and last 4 rounds all were broken into 3, 2, & 2. Burpees to a 1ft target always take the life out of me, but I never got to the point of complete breakdown which is an accomplishment in itself for any "hero" workout. I don't know if this is a good time, but I'll take it for today.

Day 31/45

part 1:

Press, quickly build to 1-rep max

+

Split Jerk, find 1-rep max; spend as much time as needed

+

Deadlift - 60% 1RM; 8 sets of 2; 45 sec rest b/t sets

Rest 8+ hours

part 2:

10 rounds:

30 sec - light jog

30 sec - 90% high effort run

30 sec - walk

maintain same high output speed for middle 30 sec

post wod fuel:

part 1 - 40g prot/30g carb

part 2 - 30g prot/60g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

part 1:

press - 195# (previous best - 200)

split jerk - 275# (tied PR)

deadlifts - 265#

press/split jerk - 195/275 = 70%

part 2:

competed all 10 rounds.

built to a quick 1 rep max for the press. 195 felt heavy and I didn't see any need to spend more time recovering to try 200 today. Not getting PRs on the split jerk is really frustrating me a lot, although this 275 felt MUCH stronger than the last time I got 275. It felt so strong in fact, that I decided to try and hit a 10# pr at 285, but I was not quite able to lock out my left arm, and it slowly came crumbling down. I tried 280 several times, but never got it. I would like my split jerk to be around 325 (press/split jerk = 60%). Deadlifts felt strong and quick.

Runs felt pretty solid and was a great session for pose technique work. I learned a lot about being able to breath slowly while I moved my legs fast with this workout, and I think it will help improve my overall running efficiency. Middle 30 seconds all felt pretty much the same, but I do not know for sure if I kept the same pace throughout.

Day 30/45

Rest Day

Captains of Crush Grippers - Sport (80lbs), Trainer (100lbs), & No. 1 (140lbs)

Day 29/45

"Dirty Dozen"

For Time:

25 Walking Lunges

20 Pull-ups

50 Box Jumps @ 20"

20 Double Unders

25 Ring Dips

20 Knees-to-Elbows

30 Kettlebell Swings @ 2pd

30 Sit-ups

20 DB Hang Squat Cleans @ 35#/hand

25 Hip/Back Extensions

30 Wall Balls @ 20# to 10ft target

3 Rope Climbs @ 16ft

post wod fuel: 40g prot/70g carb (half refuel/half apple sauce)

eat a balanced PFC meal 45-60 min after post wod fuel

Time - 14:47

I blew it big time on this workout. I just did not have it in me to push myself at all today. Every time I started to get uncomfortable, I would just sit there and rest until I was ready to go again. Under 12 minutes should have been fairly easy and under 10 minutes on this workout is a possibility.I am very disappointed in my effort today. I need to come back from tomorrow's rest day with fire in my belly.

Day 28/45

A. 3 Position Snatch; 1.1.1 x 5; rest 180 sec b/t sets

notes - high hang, knee cap, floor

B. Snatch High Pull; 2-3 x 5; rest 180 sec b/t sets

notes - pull to nipple height

C. Front Squat Cluster; 1.1.1.1.1 x 4; rest 240 sec b/t sets

notes - 10 sec count on rack b/t reps

post wod fuel: 40g prot/40g carb

eat a balanced PFC meal 60-90 min after post wod fuel

A. 135, 145, 155, 160, 165

B. 165 x 3, 175 x 3, 190 x 3, 205 x 3, 215 x 2

C. 265, 270, 275, 285

Worked a lot on feet work, and it helped my snatches a ton. Almost all reps felt completely solid at the bottom and the 3 positions helped me really feel how to press myself in place under the bar. Snatch high pulls were difficult to keep the movement looking the exact same as the snatch, but I did my best. Front Squat Cluster was very difficult, but worked well, as I was able to bring my 5-rep up to within 15 pounds of my 3RM...and I could have done more.

Other News: looks like the OPT Big Dawg Challenge #2 is going to be a 1-day event. I have a feeling that is going to be a painful and interesting day... 

Day 27/45

Rest Day 

 

The Future of CFV:

Huff and I want to provide the best strength and conditioning service around and become a Power House CrossFit Facility. We strive to become better at what we do everyday, every week, and every month. Since 1 year ago, our community has become MUCH stronger, our training MUCH better, our programming MUCH smarter, and our on ramp courses MUCH more functional and enriching. But we are still just beginning to delve into the possibilities of what we can provide...

Imagine This:

Imagine after your workout, grabbing a foam roller and band, and bringing them in front of a television. On the television, your coach replays you clips from the workout, pointing out different inefficiencies in movement; providing individual instruction on cues, stretches, and areas of focus that will allow you to fix these mechanical issues and become better a mover.

Imagine a post wod fuel service, where a post wod meal/shake is made specifically tailored to refuel yourself immediately from the specific workout of the day, taking account your bodyfat %, weight, lifestyle factors, etc...

Imagine being provided more specialty classes, such as CF Endurance, CF Olympic Lifting, CF Gymnastics, and CF Kettlebell classes.

Imagine being held accountable for your nutrition and attendance, as well as having a coach review food logs and give personal nutritional and recovery guidance for you taking account your different situations, goals, and lifestyles.

Imagine larger and more frequent CFV Community Event days. As well as more local competitions, bigger prizes, etc...

Imagine CF Ventura becoming a world wide power house having multiple athletes in the CF Games, a top team in the CF Affilate Cup, and multiple athletes in the CF Masters Games.

This is the Future of CFV, be prepared...

Day 26/45

part 1:

3 sets for total resting time:

Run 1 Mile @ under 6 minutes

(rest as needed between efforts; miles ran in 6 minutes and over cannot be counted) 

Rest 6+ hours

part 2:

"Karren"

150 Wall Balls - 20# to 11ft Target

sit to ball for wall balls

post wod fuel:

part 1 - 30g prot/60g carb

part 2 - 35g prot/50g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

part 1:

total resting time: DNF

Mile #1 - 5:59

Rest #1 - 4:00

Mile #2 - 5:57

(attempted 200m, 400m, and 600m afterwards with various rests during the next 17 minutes)

part 2:

Time - 9:03

Another really tough day for me. The first run for part 1 felt strong, so I only took a 4 minute rest before the second mile. I noticed my time was 10 seconds behind a 6 minute pace half way through so I really had to give it my all to make it back in under 6. This was just too much for CNS to recover from and I wasn't able to make it for the third. I tried several times, making it 200m, 400m, and 600m respectively before I gave up because I knew it wasn't there. 2 was enough for today and it was a mistake in my programming to expect CNS to be rested enough to blast through 3.

For some reason, I really enjoyed the "Karren" workout despite the shellacking I took from it. Definitely lots of room for improvement on this one.

The goal this weekend was to put myself through situations that would make me nervous and test the limits of what I could do. I learned a lot about my weaknesses these past few days and relearned the meaning of being uncomfortable. It will help me in the future.

Day 25/45

part 1:

For Time:

50 Split Jerks @ 165# - from rack

(when you rack bar on rack or drop bar, you have to perform 20 sit-ups)

Rest 8+ hours

part 2:

5 Rounds For Time:

25 Unbroken Pull-ups

40 Unbroken Double Unders

splt jerk: must bring feet together after split catch before lowering weight

pull-up: chin must break vertical plane

post wod fuel:

part 1 - 40g prot/60g carb

part 2 - 35g prot/50g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

part 1:

Time - 12:28

(12, 6, 6, 6, 7, 7, 6; 120 total sit-ups)

part 2:

Time - 19:06

(1:04, 3:28, 4:27, 5:45, 4:20; 4 missed double under attempts @ 25, 13, 4 & 29)

This whole weekend is about one thing, making myself very very uncomfortable. The split jerk workout was brutal for two reasons. 1 - I am not very efficient with split jerks yet. 2 - the weight was almost bodyweight (I weighed in at 172.5 this morning). The bar would hurt big time when it came crashing down on me between reps. 

The pull-up/double under wod was scary and unnerving as shit. Usually, I stay very calm and focused during workouts, but this one managed to really get under my skin (that is not a pun...I did not tear). On the third round, I fatigued hard on the pull-ups at around 18 and was not sure I could make it. I finished that set on my finger tips barely making it up for the final pull-up. At that point, my arms, wrists, and hands were swelling up and I thought I was going to have to scale this one down which made me very upset and miss some crucial double unders. Somehow, I got my head together and managed to get through all 5 rounds unbroken, but it was scary going to the bar because I was never really sure if I was recovered enough to make the next set. 40 unbroken double unders were no walk in the park either and the 4 missed attempts really fucked with me. 

Day 24/45

Rest Day

Getting closer to crunch time. 4 months of training until March. By March 2010, I WILL have the following:

460 lb Deadlift

Sub 20 minute 5K Run

60 max rep Pull-ups

Sub 19 minute "Filthy 50"

305 lb Clean & Jerk

225 lb Snatch

sub 5 minute "Elizabeth"

6:55 2K Row

sub 6 minute "Jackie"

385 lb Back Squat

sub 2:20 "Fran" 

20 bodyweight Overhead Squats

5:25 Mile Run