Training Log Archive: Anvil

3x5 back squat @ 225lbs (too light)

partner WOD: 6x150m row sprint each, dead hang while partner rows in 9:00

Running! Partial smt with Trav.
The past 2 weeks have been pretty rough, dealing with some pretty heavy fatigue. I've been trying to get back into the daily schedule as quckly as possiblw with the gym but maybe I should have given it a few more days

Felt really good running however, but the low shin pain I've been dealing with snce wtm started to make itself known around Skunk Holler, so I pulled the eject cord on Artaban and headed back. Also a little knee soreness in the same spot I felt at the end of wtm. Baby steps

Archery Tag in Mississauga. Very fun.

Obstacle Course Buy In
Partner Chipper: 50 synchro lunges, 100 kb swings, 10 rope climbs, 1000m row, 50 burpee skaters, 5 synchro push ups.
Sharing the work, while one person works the other had to hold a 20kg KB, couldn't touch the ground the whole time.

5x5 hang power clean increasing weight up to 165

50 sit ups, 50 115lb hang power cleans, 50 sit ups in 8:47

2x24' + 12' handstand walk with a turn around

5x3 deadlifts @ 285

10-20-30-40 KD swing with 15 24" box jumps after each set in 6:42

100 ft wheelbarrow (really)
5x3 front squat @ 185

AMRAP in 5 mins, 15 pull ups, 10 push ups, 5 squats (3+6)
1 min rest then
AMRAP in 5 mins, 5 pull ups, 10 push ups, 15 squats (4+10)

Bent over row, 5x5 @ 115 lbs

Partners AMRAP: 8 front sqiats @ 165, 8 over bar burpees (shared) 7+6

Event: Kick-Start and Starry Night O-CUP Races
 

Report up. It's probably gone from the feed, so if you're into a wall of text and a photo with me with a mega frown, go here:
http://attackpoint.org/viewlog.jsp/user_2681/perio...

Deadlift 5RM @ 275

100 24" box jump overs with 5 burpees EMOM in 6:45

5 strict C2B pull ups EMOM for 5 mins, used purple band
3x5 bench press@ 155
30 strict pull ups for time, with 3 225lb deadlidts EMOM until complete in 5:40

cameo

C • ahhh f**k! 2

Boatload of mobility and stretching

Worlds Toughest Mudder 2015
After missing 2014 and seeing what an improvement they'd made on course design from 2013, there was no way I was missing it this year.
The timing and location sucks, on the other side of the country in the middle of an ARK season leaves almost no time on either side of the race to do much else, but what the hell, life is for living, sleep when I'm dead and all that other seize the fish stuff.
Anyway, got the the start line with all my stuff in order. First hour was obstacle free, to spread the field and create no obstacle bottle necks once they open up. Got in a really crappy spot early, was basically walking the first 500m, which is good from a 24 hour race perspective, but since the first hour was obstacle free, those were 'free miles' so it would have been nice to be a little further ahead (they guys out in front got almost 2 laps in before the hour was up!)
Lap 2 was no problem. Passed all but one obstacle, only failed the Operation one in the video I linked a few days ago.
Lap 3, started to feel a little crampy, which quickly became a lot crampy. It had been quite warm in the sun and come to think of it now, I probably should have got my salt levels up before the race. Got into a lot of trouble at 'Upper Decker', a rope climb into a tunnel, cramping really hard pulling my legs up and then got tangled in the rope. A few stressful minutes passed until I got out of it and was on my way. Took the rest of that lap very cautiously and mega refuled in the pit.
Started to feel better on Lap 4, but then part way through got that feeling of PF I had 2 years ago. Decided to slow it right down, walking a lot more sections. It never got any worse, but my pace slowed a lot right after that.
Lap 5-6 were uneventful, in the dark and feeling really good. I was eating a lot more than previous races (usually 2 of pizza slice/high cal drink/banana and a 1-2 bottles of water/gatorade + salt/electrolyte tab). Would head out feeling pretty full, but I think it was the reason I never got tired/sore/fatigued.
Lap 7 is where it all fell apart. The 2am half way mark was looming and all I could think about was, 'I've already done 35miles/7 laps and at my current pace of 2 hours per lap, I'll still have to do 6 more laps before it's over AND 2 of those will still be in the dark AND even when the sun comes up, there still 8 hours to go...' Get into the pit pretty miserable to find Joe and Bobby (who I'd been travelling with) have both pulled out due to cold.... This didn't help. I eat again, think about going out and decide to go the the aid tent to get a cup of coffee and rest a little - I hadn't taken more than 5 mins in the pit at that point and thought it might get my act together. 1 cup of coffee became 2, then a hot chocolate and suddenly an hour has gone by, I'm cold and my hamstrings are locked up.
The most annoying this is, I know this sort of thing happens even as it was happening, but was just too far in the hole to stop it. I wasn't sore, I wasn't cold, I wan't tired or hungry - the best adjective I can find was overwhelmed. What I needed was someone to kick my arse and get me back out there.
I get back to the tent cold, strip all my gear off and sleep for a couple of hours. When Bobby gets up at 6 to go out again, it motivates me to go out. Daylight definitely helps and by the time I'm geared up, I've got a surge of adrenline and am pumped to get out.
Knock out lap #8 comfortably and when I get back, Bobby and I decide to get 2 more laps in before the 2pm start line closure. We're pretty matched with speed and finish off the race. I get 50 miles, he got 45. The final 2 laps were so easy to complete with another person. I know for sure if I'd had someone with me I wouldn't have stopped at 2am.
However, at around 49.5 miles, I got a very sharp pain in my left knee around the ACL. It got a lot worse after the final cliff jump and I had to hobble into the finish, so maybe 50 miles was all I was destined to get anyway. Fortunately its not been permanent.
So that's this year for the books. Nutrition went really well and I corrected the early salt/cramp problem well. A little bummed I couldn't go any longer, 1 more lap puts me in the top 100, 2 more in the top 50. But, that's what I had this year.
A year and a bit at Alchemy has done wonders. 2 years ago I was failing and taking the penalty on all obstacles that required upper body strength after 3 or 4 laps. I didn't fail a single one the whole 10 laps, though I went straight to the penalty sandbag carry for Operation after getting shocked that one time. (again that was no big deal). It has been a trade off, I don't run very fast any more (and I am gonna look to change that for 2016).
Although I did 50 miles 2 years ago, this year was considered the hardest course they've ever set, so I consider it a big improvement. Finally, it's a great event to be a part of, the TM community at this level are a bunch of really cool people and I'm still buzzing thinking about it now almost 7 days later.
There's a rumour that it may move back to NJ for 2016, which will suit me a lot. Potential for a lot more people to travel down with and race with.

C • Great stuff! 4

'Murph' was scheduled today, which is 2x1mile runs sandwiched between a huge volume of push ups, pull ups and squats. (A memorial day tradition, the WOD is named after a Navy Seal who died in action).
Since this one has a reputation of ruining people for days after I decided it was wise to opt out. Instead, did both mile runs with 'Helen' in between, a baseline WOD I've wanted to redo since we did it in April.
3x400m run, 21 24kg KB swings and 12 pull ups. Knocked it off in 7:59, which was enough to comfortably get on the gyms top 5 board for that one.
Beaut day to run and felt fresh.

Push Press 1RM: 170lb PB to keep the streak alive
10x10 24" box jumps, 10 sit ups in 7:20

Ended up doing a fair bit of running for ARK

Front squat 1RM @ 235lbs - PB streak continues
9 min partner AMRAP
Partner A planks, while B does 20 24kg KB swings & 10 hand release push ups, then switch. 8+20

Finishes with some more muscle up attempts. Getting so very close, got all the way above the rings today, but too unstable to lock out of the dip.

C • Good Luck 41

Event: Raid the Hammer ADVENTURE RUN
 

Bit and pieces of running through the day taking photos and chasing teams though the woods. Even had to piggyback AG! at one point so maybe I could log this as a gym workout.
Probably my favourite Raid the Hammer to date. Great course, perfect conditions and Johnny Blonde for lunch.
No unhappy teams and everyone back before course closure. Cannot stress how smoothly a day like this runs having 2 partners in crime and a horde of volunteers.

C • Thanks 17

Putting out stand for RtH. Great course - probably my favourite of all the ones since I've been here

5x5 ring dips
1RM back squat @ 275lb - another PB to finish off the week :)
9x 5 T2B, 10 squats in 4:25
Was meant to be 8 sets, but can't count

Putting out a few stands towards the start and later at the end of the course. Some really nice forest that I'd never been in.

Bench Press 1RM: 200lbs PB - happy to crack that milestone :)
Big Chipper: 200 double unders, 100 24kg KB swings (hate), 50 24" over box jumps in ~9mins. Should have been a lot faster - too conservative on the box jumps at the end

Muscle up practice again. Got so very close, but got pretty sore biceps/elbow joints in the process so had to pull the pin and take a few days off from trying.
Snatch practice
15-9-3 snatches @ 115lb, 10, 6, 2 strict pull ups in ~9:30

Muscle up practice. Getting there.

Deadlift 1RM @ 325lbs! 20lb PB though form was a disgrace and paid for it later.

8 min AMRAP: 15 wall balls @ 20lbs, 10 burpees - 5+16

COTM: Max unbroken pull ups - 18
3x5 back squat @ 225lbs
E2MOM: 5 HSPU, 10 push ups, max double unders to 1:30
Score based on total double unders, 204. Shoulder fest.