Colin Jenkins

Post Regionals - Moving Onward

Surprisingly, I don't have much to say regarding Regionals. After looking back, I believe I had hit my peak about 2 weeks prior to the event. I maintained that peak throughout the next week and then dropped hard right in time for the big event. 

I knew something was off when the HSPU got really tough at 20 reps and I previously could do 30+ without feeling any fatigue. The Thrusters felt good, and I am happy with 255lbs although I know I was capable of 265lbs on a good day with that ladder. 

The next day, I just couldn't get moving through the workouts. On the 100's, I got through the pull-ups and kettlebell swings well, but my body started shutting down and cramping everywhere once the double unders began. It left me struggling to string together sets of Overhead Squats at the end with quads, calfs, and hips cramping. Not a fun day at all...

In the end, I take full responsibility for my failure that weekend (yah...I know 15th may not be considered a failure to some, but it was almost inconceivable for me to not make it to the 3rd day)

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Moving on, I will be back training sooner than later. In fact, I already did a light rowing session today to get loosened up. The plan for this next year is still in the works and will take a bit of time.  I know where I need to get better, and am invested in making sure I don't make any of the same mistakes I made this year.

Now I have a better clue about who's who in our Region and am more confident in my positioning among the top in the region. Here's to the next year! 

6.14: Can Hardly Wait!

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Tuesday 6.14.11

Back Squat - 3, 2, 1; rest 3 minutes
+
Run 400m @ 90%
rest 5 minutes x 3

Results 
High-Bar Back Squat: 335lbs x 3, 355lbs x 2, 375lbs x 1
+
Set 1) 1:13 (perfect pace)
Set 2) 1:09 (tiny bit too fast)
Set 3) 1:11 (close enough...)

Haven't done heavy back squats in a LONG time, so they felt a bit awkward, but weren't too difficult. I was actually TRYING to go slower on the runs, but I'm just too ramped up right now, and got faster times at a very low effort.

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Wednesday 6.15.11

A. Hang Power Clean - 2, 2, 2; rest 4 minutes
B. HSPU - 3 sets of 5 reps FAST; rest 30 seconds
C. Muscle-ups; 5 sets of 2 reps; rest 20 seconds
D. Row 20 sec @ game pace/20 sec easy pace x 4 sets 

Results 
A. 205lbs, 225lbs, 235lbs
B.  Done, felt great
C. Done, felt great
D. Done, felt great

Ready to roll 

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Thursday 6.16.11

60 minute Massage Session

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Friday 6.17.11

Game Day

6.13: Regionals Schedule

Monday 6.13.11

Rest/Recovery

 

REGIONALS SCHEDULE

Friday, June 17th

10:30am: TEAM CFV - Workout #1

2:20pm: INDIVIDUAL - Heat 2 - Workout #1 (my heat for day 1)

3:40pm: TEAM CFV - Women's Heat - Workout #2

5:10pm: TEAM CFV - Men's Heat - Workout #2

5:40pm: INDIVIDUAL - Men's Heat - Workout #2

 

Saturday, June 18th

9:00/9:25/9:50am: TEAM CFV - Workout #3 (time based on Day 2 placement) 

12:15pm: INDIVIDUAL - Heat 4 - Workout #3 (my heat for day 2)

12:50/1:30/2:10pm: TEAM CFV Workout #4

6:30pm: INDIVIDUAL - Heat 4 - Workout #4

 

Sunday, June 19th

9:00/9:25am: TEAM CFV - Workout #5 (if we are in top 10)

11:10am: INDIVIDUAL - Heat 2 - Workout #5 (my heat for day 3)

11:40/12:05pm: TEAM CFV - Workout #6

2:40pm: INDIVIDUAL - Heat 2 - Workout #6

6.12: Last Bit of Breathing Work

Sunday 6.12.11

AM
AirDyne - 30 minutes @ Recovery Pace

Results:
Done and Done

PM
3 sets @ gamepace:
15 Pull-ups
15 Kettlebell Swings
15 Double Unders
15 Overhead Squats @ 95lbs

rest 2 min b/t sets

then...

Box Jump Practice - 5 minutes 

Results:
Set 1) 1:50
Set 2) 1:50
Set 3) 1:50

Went through each set unbroken but with game pace resting between movements. Definitely felt a bit of lactate during these, but not too bad, as long as I can keep it below threshold before the overheads. 

Box Jumps felt great. Practiced a set of 21 unbroken reps to see how I felt. They felt good, although the second round of 15 is going to be a gut-check for all. Must be ready to charge ahead!`

 

6.11: KBS Form Check

Saturday 6.11.11

AM
3x:
5 tough Power Cleans (touch & go)
10 Burpees
150m Row @ 100%

rest 6 minutes between sets

then....

run a few 200m pieces @ game speed

Results
Set 1) 1:07 @ 185lbs
Set 2) 1:05 @ 185lbs
Set 3) 1:03 @ 185lbs
+
2 runs @ my game speed...felt goooood

 

 

6.9/6.10: Time to Recover

Thursday 6.9.11

AM
60 minute Massage Session  

Friday 6.10.11

Rest/Recover

6.8: Visit

Thanks Joey for coming on by and helping me mentally prep for Regionals. Enjoy your time off and I'll see you at the Games next year!

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Wednesday 6.8.11

PM
30 minute Airdyne @ Recovery Pace
+
30 minute Mobility Session 

6.7: Balls, Lungs, and Execution

Now that I've had more time to play with the weights, movements, watched others, and have gotten some good touches for all the movements and workouts, I am confident that I will be walking away from the Southern California Regionals a winner and headed to the Home Depot Center. I know what times I will get as long as I execute what I am capable of and so far, that would have placed me in either first place or second place at EVERY regional so far. 

Predicted times and placements:
Run/HSPU/Row - 7:20 (1st-2nd place)
1RM Thruster - 265# (1st-2nd place)
DL/Box Jump - 4:30 (4th-9th place)
Pull/KB/DU/OHS - 18:00 (3rd - 5th place)
"Amanda" - 4:45 (2nd - 5th place) 
Final Chipper - 10:00 (2-3rd place)

Overall Points: 13 - 26

Overall Placing: 1st - 2nd

The Key Word is: EXECUTION

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Tuesday 6.7.11

9AM
amrap in 3 minutes:
7 Kettlebell Swings @ 53lbs
7 Toes-to-Bar 

Results
Score - 5 rounds + 7 KBS + 2 T2B
Felt great on this, wasn't taxing on lungs at all. Didn't even really seem like a training session, more of a practice to get the technique right for those KBS while my grip fatigued. Video to come, and I think most, if not all reps would be counted, although they get harder to control as grip becomes more fatigued (unless I had AJ's judge in the mid-atlantic...). 

1PM
For Time:
Run 400m
5 Squats Snatches @ 135lbs
5 Muscle-ups
3 Squat Snatches @ 135lbs
3 Muscle-ups
1 Squat Snatch @ 135lbs
1 Muscle-up

Results:
2:50-ish
Ran the 400m in about 1:20 - 1:25 and got through all the movements unbroken and snatches touch and go. Grip was pretty worked from the AM workout and I couldn't use weightlifting shoes because of the run, so it seemed a bit harder than usual. A guy walked in while I was running and was asking me questions the whole time while I worked out, and I was able to answer back at him even while I was doing the movements... it almost seems as if my body is kind of on auto-pilot at this point... 

5PM
For time:
40 Kettlebell Swings @ 53lbs
50 Double Unders
20 Overhead Squats @ 95lbs
15 Burpees

Results: 
Time - 3:20
Done with a judge to make sure all reps were legit. All 40 reps of KBS were unbroken. Broke Double Unders into 2 sets (20+30) and weren't too difficult. Overhead Squats were unbroken and felt good, not to difficult on the legs. Burpees were quick and unbroken as well. 

6.6: Less than 2 weeks left!

Monday 6.6.11

AM
A. Box Jump; 1 x 5; rest 2 min b/t sets
B. Thruster @ 205#;  1.1.1 (30 sec rest b/t reps) x 3; rest 3 min b/t sets
C. Pull-ups; 15 AFAP x 3; rest 60 sec b/t sets
D. Have Post-WOD Shake, then, 8 x 45 sec Airdyne @ 80%; rest 90 seconds (active rest on bike)

Results
A. 45", 46.5", 48.5", 48.5", 50" (PR)
B. Done
C. Done
D. Done

Felt GREAT on everything. That is a PR for my box jump, and thruster were easy to keep foot in position. I'm very confident in my ability to get 265# without moving my feet come game day...can't wait!

 

6.5: I will win

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6.5.11 Sunday

Rest/Recovery