Colin Jenkins' Training Log

Saturday, April 13th - 2013

AM
5 rounds for time:
5 MedBall Cleans @ 150#
30ft Handstand Walk
45 Double Unders

Time - 9:20
Happy about my performance through this. I stayed focused on the MedBall cleans and did not let them break me down as they sometimes do. Handstand walks were unbroken mostly, with a few times where I fell just a few feet short of the 30ft mark and was easily able to jump right back onto my hands and finish it. Double Unders were unbroken the first 2 sets. I broke them a bit on round 3, then remained unbroken on round 4. Round 5 was a bit of a mess though and that cost me some time.

PM
For Time:
30 KBS @ 70#
35 DB Hang Squat Cleans @ 45#/hand
30 CTB Pull-ups
30 Burpees onto plate
35 DB Thrusters @ 45#/hand
30 CTB Pull-ups
35 DB Front Squats @ 45#/hand

Time - 17:15
Not happy with this. My body is capable of going faster through these types of tests, I just need to trust in myself and take less rest between sets. Completed the KBS in 16+14, broke the DB Hang Squat Cleans into 7s the whole time keeping a pretty solid pace through them. But I started to slow a bit too much during my rests on the first set of CTB Pull-ups, while breaking them into 10+8+6+6. The place where I lost the most time was the 30 burpees to a plate. I needed to have pushed those much harder than I did. I broke the DB Thrusters into 10+10+8+7, again taking too much rest. Last set of CTB Pull-ups were 10+8+6+6 again. And I really pushed those final DB Front Squats as hard as I could into 19+16...I think I almost passed out during them it hurt so bad! Need to focus on this "Saturday Night" Tester next week and really dial it in so I can perform my best.

Friday, April 12th - 2013

AM
Part 1)
Clean & Jerk Ladder - Starting at 205#, add 10# each 90 seconds until failure

Part 2)
AMRAP in 6 minutes:
4 Power Cleans @ 225#
5 Burpee-over-Barbell

Part 1) 295#
Part 2) 8 rounds + 1 rep
Cleans felt pretty good. Jerks were good until around 275#, which is where they tend to get sloppy. 305# was close, but just wasn't aggressive enough with the elbows on the jerk. Part 2 went pretty well, I was able to stay pretty consistant with singles on the power cleans and I went as fast as I could during the burpees which got me lots of ground through this workout.

PM
For Time:
1K Row
20 Muscle-ups
50 Wall Balls

Time - 8:21
Rowed nice and easy finishing in 3:39, the muscle-ups were still a bit fatigued afterwards though. I broke them into 5, 3, 3, 2, 2, 2, 1, 1, 1 finishing around 6:15 or so. Wall Balls were pretty broken up after completing the first 20 unbroken.

Wednesday, April 10th - 2013

*Switching to a Tuesday/Wednesday On, Thursday Off, Friday/Saturday/Sun On, Monday Off Split to prep for Regionals

AM
Airdyne 30 sec @ 90%
Rest/walk 30 sec x 10 sets
+
AMRAP in 12 minutes:
80ft Farmers Walk @ 100#/hand
10 Ball-Over-Bar @ 50#
5 Bar Muscle-ups
+
Airdyne 30 sec @ 90% - same pace as above
Rest/walk 30 sec x 10 sets

Airdyne - 408 watt avg
AMRAP - 5 rounds
Airdyne - 408 watt avg
Felt really tired going into this today. Airdyne intervals felt pretty good, but when I got to the 12 minute amrap, I just felt beat up. I picked my way through it and made a good effort at the end to finish the 5th round. Bar-Over-Bars were the toughest part for me. All Bar Muscle-ups were unbroken.

PM
VersaClimber 30 sec @ 90%
Rest/walk 30 sec x 10 sets
+
AMRAP in 12 minutes:
1 Gasser - 0/20/40/60
10 Split Snatches @ 115#
10 Ball Slams @ 50#
+
VersaClimber 30 sec @ 90% - same pace as above
Rest/walk 30 sec x 10 sets

Tuesday, April 9th - 2013

AM
Row 500m @ 1:40 avg pace
rest 2 minutes x 8 sets
(rest 8 min b/t sets 4 & 5)

Set 1 - 1:40.4 avg
Set 2 - 1:40.4 avg
Set 3 - 1:40.2 avg
Set 4 - 1:40.2 avg
Set 5 - 1:40.4 avg
Set 6 - 1:40.4 avg
Set 7 - 1:40.1 avg
Set 8 - 1:40.1 avg
Very happy with how these felt today. Several weeks ago, I did 10 sets at this pace but with 2:30 rests between. I'm definitely feeling more comfortable holding this pace than ever before. It wasn't easy, but I didn't feel like I had to "go there" to finish. Good session

PM
For Time:
100 Wall Balls
50 T2B
100 Thrusters @ 95#
50 T2B

Time - 21:13
Ouch. Went at this with the mindset that I would start out around 80% and try to push harder once I got to the thrusters. Completed the Wall Balls in 10 sets of 10 reps, finishing them in about 4:30. Did the first set of T2B in 15-15-10-10, finishing around 7:15. The thrusters were really tough. I broke them into 10 sets of 10 reps and finished them around 17 minutes in. Then the T2B at the end were a struggle.

Monday, April 8th - 2013

AM
Part 1)
A. Back Squat @ 75%; 3, 3, 3; rest 2 min
B. Back Squat @ 80%; 2, 2, 2, 2, 2; rest 3 min

Part 2)
3 rounds for time:
10 Bench Press @ 205#
300m Row

rest 10 minutes

Part 3)
6 rounds for time:
5 Unbroken Muscle-ups
40 Unbroken Double Unders

Part 1) A. 330# B. 352#
Part 2) 5:56
Part 3) 9:54
Squats felt pretty good. I guess I have a slight tendency to lean to the left on the squat...I'll have to film and adjust position in the future. Part 2 went well for me. Bench Press was 6+4, 5+3+2, 4+3+2+1 while all row repeats were held at just under a 1:40 avg split. Muscle-ups felt tough after the bench/row workout so I had to rest quite a bit more than usual. Double under felt good, although I wore the wrong shorts and they were sliding down almost all the way during each set!

PM
Part 1)
EMOTM for 12 minutes:
Even Min - 3 Power Snatches @ 175# (not TnG)
Odd Min - 10 Burpees (afap)

Part 2)
EMOTM for 12 minutes:
Even Min - 10 KBS @ 88#
Odd Min - 5 Parallette HSPU

Part 1) Complete
Part 2) Complete
All felt great, good skill session

Saturday, April 6th - 2013

AM
Part 1)
For Time:
30 Squat Cleans @ 225#

rest 20 minutes

Part 2)
For Time:
5 Rope Climbs @ 20ft
400m Run
4 Rope Climbs @ 20ft
400m Run
3 Rope Climbs @ 20ft
400m Run
2 Rope Climbs @ 20ft
400m Run
1 Rope Climbs @ 20ft

Part 1) 3:58 (PR)
Part 2) 30:50

Felt a little tied going into this morning's session. The 225# squat cleans felt a bit heavier than normal, but I was able to pick through them fairly well and ended up with a PR. But I was hurting pretty bad and 20 minutes just was not enough recovery for me today. I started the 2nd part but just feel apart mentally. I knew quitting wasn't an option, so I just found my way through it. Not happy with myself on part 2 at all.

PM
10k Watt Bike Time Trial (2/2)

Time - 15:18 (PR)
Held a 103 average cadence throughout. I thought I was going to do better than I did, but it got really tough after 5 minutes. I'm very Happy with the 30 sec improvement from last time, but cannot wait until the day I can go sub 15 minutes on this.

Friday, April 5th - 2013

AM
Part 1)
A. Power Snatch @ 70% 1RM; 2 reps - EMOTM for 5 minutes
B. Power Clean x 1/Split Jerk x 1 @ 70% 1RM; 1 rep - EMOTM for 4 minutes

Part 2)
For Time:
10 Power Snatches @ 135# (must be unbroken)
10 Power Snatches @ 155# (must be in sets of 5)
10 Power Snatches @ 175# (must be in sets of 2)
10 Power Snatches @ 185# (must be in sets of 1)

rest as needed

Part 3)
For Time:
25 MedBall Throws @ 50# over highest pull-up bar
30 Wall Balls @ 30# to 10ft
25 MedBall Cleans @ 80#
30 Slam Balls @ 30#
10 Med Ball Cleans @ 150#

Part 1) 175# for Snatch, 225# for CLean & Jerk; complete
Part 2) 7:37
Part 3) 10:45

Speed of the bar felt pretty good today. Shoulders were still a bit fatigued from yesterday. Part 2 felt pretty good, but having to do the 175# portion is doubles really slowed me down and was tough. Could have gone faster with singles, but goal was training heavy doubles under fatigue. 195# felt a bit better, as I was able to focus on getting underneath the bar a bit more. I rested about 10 minutes before starting to get prepped for the Ball workout. I started the workout about 20 minutes after completing part 2. I really felt fatigued do part 3. Back was tightening up quite a bit, and I just had to pick my way through it, trying to rest as little as possible.

PM
"Around The World"
30 minutes of Z1:
1 min - Row
1 min - WattBike
1 min - Airdyen
1 min - VersaClimber
1 min - Run

Thursday, April 4th - 2013

AM
CrossFit Open 13.5
AMRAP in 8 minutes:
15 Thrusters @ 100#
15 CTB Pull-ups

Score - 155 reps
First two rounds unbroken, and then broke the third round into 10-5 on both movements. Finished the first three rounds in about 3:40, and was hurting coming out of that. The thrusters remained 10-5, but the pull-ups went down to 5-5-5 on the forth round (I took way too long between the sets of 5). I speed up a little on the 5th round, completing the thrusters in 10-5 and pull-ups in 8-7. Hopefully I don't have to do it again, but if I did I'm confident I could get 165+. Same old story though...I just have a hard time hitting the workout the exact way I need to the first time around.

Tuesday, April 2nd - 2013

AM
Part 1)
Power Clean; 1.1.1 x 4 sets; rest 2 minutes

Part 2)
EMOTM for 12 minutes:
Even Min - 5 TnG Deadlifts @ tough load
Odd Min - 10 TnG Push Jerks @ 135#

Part 3)
5X
20 cal Airdyne
10 Box Jumps @ 24"
10 KBS @ 70#
rest 90 sec (go faster per set)

Part 1) 255# (3), 265# (3), 275# (3), 285# (3)
Part 2) Complete (Deadlifts @ 335#)
Part 3) 1:35, 1:30, 1:25, 1:20, 1:15

Power Cleans felt pretty solid today, although knees were a bit tender from yesterday. Deadlifts at 335# felt pretty tough so I just kept it there. Push Jerks were originally set at 7 reps per set, but after the first set, was told to increase the reps to 10. For part 3, focus was on using my arms for the box jumps. You don't realize how important your arms are during a box jump until your legs no longer work after the airdyne.

PM
For Time:
Row 1K
50 Burpees
Row 1K

Time - 9:09
Very proud of my time and effort on this tester. I rowed the first 1K at a comfortable pace of 3:40. and then went ape-shit on the burpees. I kept a 30 burpee/minute pace and finished them within 1 min 40 seconds. I was expecting to blow up on the 2nd 1K...but it never happened. In fact, I was able to go FASTER than the first set, finishing the second 1K in 3:38.

Monday, April 1st - 2013

AM
Build to a 1RM Clean
+
5-4-3-2-1:
Squat Clean @ 245#
Muscle-ups

340# (PR)
Time - 2:56
Great morning. Clean felt very strong. The 340# felt solid. We decided to call it there (best to finish on a good note). During the next part, I did the cleans 1 rep at a time, really focusing on exhaling at the bottom of each squat. All muscle-ups were unbroken but I had to fight for them as my pulling ability was pretty fatigued by the end.

PM
Part 1)
5 rounds @ 80%:
1 Gasser (20m & back, 40m & back, 60m & back)
15 Kettlebell Swings @ 53#

rest 10 minutes

Part 2)
For time:
10-9-8-7-6-5-4-3-2-1 Parallette HSPU
25 Unbroken Double Unders

Part 1) 9:30
Part 2) 11:57
I warmed up decently, but needed to spend more time opening up my hips as they tightened up really bad during the runs. KBS were unbroken and easy, but need to continue improving the "gasser-like" runs for regionals. I was happy with my pace on part 2. I didn't miss any double unders and kept a pretty solid pace on the HSPU.

Sunday, March 31st

Part 1)
Power Snatch Ladder - start at 175#, add 10# every 90 seconds
(10 Burpee Buy-in before each rep)

rest as needed

Part 2)
5-4-3-2-1:
Clean & Jerks @ 225#
Muscle-ups

rest as needed

Part 3)
5 rounds for time:
400m Row
15 Wall Balls @ 30# to 10ft

Part 1) 225#
Part 2) 3:53
Part 3) 12:47

Part 1 was tougher than it looked. Burpees made the power snatches feel really heavy. I failed 215# 3 times before getting it in the last 10 seconds. I rested until the final 10 seconds for 225# was able to make that as well. I wasn't even close to making 235#. Shoulders felt very tired before part 2, which made the jerks tough for me. All Muscle-ups were unbroken, but the speed was fairly slow. Part 3 was a gut check for me. I was pretty tired at this point. I had to fight to keep all rows under a 2:00 average. Wall Balls were unbroken on rounds 1, 4 and 5. But on rounds 2 & 3 I would break them into 6, 5, 4 with fairly short rests between them.

Friday, March 30th - 2013

AM
A. Back Squat @ 20X2; 80% 1RM; 2 reps x 6 sets; rest as needed
B. Thrusters; 4 reps @ 135#; EMOTM for 8 minutes
C. 50 pHSPU for Time

A. 355#
B. Done
C. 6:48 (5 min PR)
Everything felt pretty great. Back Squats felt strong, rested 2 minutes between sets. Focused on breathing and staying relaxed during the thrusters. Got a HUGE PR on the pHSPU test.

Thursday, March 28th - 2013

AM
CrossFit Open 13.4
AMR in 7 minutes:
3 Clean & Jerks @ 135#
3 Toes to Bar
6
6
9
9
etc...

Score - 104 reps
Not extremely happy with my performance on this. I'm very capable of getting 110+ reps, but I just didn't push it during the set of 15s like I needed to. I went unbroken on all sets of T2B. It should be a good enough score to keep me in a good place during the opens so I won't be redoing it. Chest burner!

PM
Z1 Stuff

Tuesday, March 26th - 2013

AM
EMOTM for 20 minutes:
Even Min - 3 Power Cleans @ 225#
Odd Min - 3 Parallette HSPU
+
EMOTM for 16 minutes:
Even Min - 7 KBS @ 88#
Odd Min - 2 Muscle-ups + 6 Ring Dips

Complete
Ended up wave loading the first part a bit after 10 minutes. Would build to 245# for 3 and then go back down. I would wave load the HSPU from 3-4-5 and back down as well. Felt like a nice and easy skill session.

PM
300FY

Score - 238 cals (340 avg watts)
2 reps shy of my personal best, but better than the last time I did this. Was really able to dig in during the last 3 minutes, but need to maintain a higher average wattage during the middle portion to get a better score.

Monday, March 25th - 2013

AM
A. Snatch - off high blocks - build to a tough single in 10 minutes (NOT a 1RM)
B. Back Squat @ 20X1; 75% 1RM; 2 reps x 5 sets; rest 2 minutes
+
Run 330m @ 90%
20 Unbroken CTB Pull-ups
rest 2 min x 4 sets

A. 215#
B. 335#
+
Set 1) 1:19 run, unbroken CTB
Set 2) 1:15 run, unbroken CTB
Set 3) 1:12 run, unbroken CTB
Set 4) 1:11 run, unbroken CTB

Felt pretty good on everything today. I should have pushed a little harder in the first set of the run, but was able to speed it up a bit from there. CTB Pull-ups felt right on today...the 4 sets were no problem to get unbroken.

PM
For Time:
200ft VersaClimber
Handstand Walk - 2 trips
Farmers Walk @ 70#/hand - 8 trips
200ft VersaClimber
Farmers Walk @ 70#/hand - 8 trips
200ft VersaClimber

Time - 7:55
Felt pretty good on this. All 200ft VC sets took under 1:30. I was able to get through the HS Walk pretty quickly, and the first set of FW was unbroken. On the 2nd set of FW, my grip was smoked, so I put the KBs down each trip, but would turn around and pick them right back up. Hardest part was holding onto the VC when my forearms were tired, but I managed to fight through it.

Saturday, March 23rd - 2013

AM
Row 500m @ 1:40 avg pace
rest 2:30 x 10 sets
(rest 6 min between sets 5 & 6)

Set 1 - 1:40.5 avg
Set 2 - 1:40.4 avg
Set 3 - 1:40.4 avg
Set 4 - 1:40.4 avg
Set 5 - 1:40.4 avg
Set 6 - 1:40.6 avg
Set 7 - 1:40.6 avg
Set 8 - 1:40.6 avg
Set 9 - 1:40.4 avg
Set 10 - 1:40.1 avg

Painful. But really happy to have made it through the other end!

PM
Part 1)
AMR in 10 minutes @ 80%:
10 Handstand Push-ups
10 Box Jumps @ 24" (step down)
10 Toes to Bar
10 Box Jumps @ 24" (step down)

rest 5 minutes

Part 2)
AMR in 5 minutes @ 80%:
Airdyne (cals)

rest 5 minutes

Part 3)
AMR in 10 minutes @ 80%:
10 Handrelease Push-ups
10 Kettlebell Swings @ 70#
10 Walking Lunges
10 GHD Sit-ups

rest 5 minutes

Part 4)
AMR in 5 minutes @ 80%:
Airdyne (cals)

rest 5 minutes

Part 5)
AMR in 10 minutes @ 80%:
Run 330m
10 Back Extensions
10 Ring Dips

Part 1) 5 rounds + 12 reps
Part 2) 92 cals (262 avg watts)
Part 3) 6 rounds + 2 reps
Part 4) 94 cals (265 avg watts)
Part 5) 4 rounds (750m Watt Bike)

Felt pretty good throughout all of this. I might be a little dehydrated though, and my calf was cramping up pretty badly during the first run on part 5, so I switched to the watt bike for the remaining 3 rounds.

Friday, March 22nd - 2013

AM
30 minute Airdyne @ Z1

Complete

PM
A. Power Snatch @ 75% 1RM; 1.1 x 5 sets; rest 2 min b/t sets
(rest 10 sec b/t reps)
B. TnG Power Snatch; 15 reps x 3 sets; rest 1 min (115#, 125#, 135#)
C. 35 Medball Cleans @ 150# for time

A. 185#
B. 115# - complete, 125# - complete, 135# - 12 reps
C. 7:48

Power snatches felt pretty good today. Tng was really tough, breathing was really high and grip was the toughest part. On rep 13 of my last set, my shoulders did not stop the bar at the top and it flew behind me. I felt pretty tired by the medball cleans, and had a hard time getting through them aggressively. Took way too long with them.

Thursday, March 21st - 2013

10:30am
"CrossFit Open 13.3"
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Score - 267 reps (27 MU)
Glad to only have to do this one once. Turns out the target we've been using this past year has been 6-8" higher than 10ft. So now that I was able to hit a 10ft target, it felt SO MUCH Easier! I broke the first 100 wall balls into 24-21-18-15-12-10, and then finished with five more sets of 10. I was "no-repped" about 7 times for not hitting the target but was still able to finish the wall-balls at 6:00. I took a good breather, and then completed the double unders unbroken finishing them at 7:11. Then on the muscle-ups, they felt pretty solid. Shockingly, my muscles weren't too fatigued and I was able to do sets of 3 until I hit 18 reps. From there I did a few sets of 2 and then in the last minute, I did singles. I think I was a bit shocked at how well I was doing. Although I won't be doing it again, I'm confident that with a more aggressive strategy on the muscle-ups, I could break through the 30 and get a set of wall balls in. I'm so glad this one is over!

4:30pm
15,12, 9, 6 for time:
Power Clean @ 155#
CTB Pull-ups
Box Jumps @ 30"

Time - 8:30
Wasn't feeling great during this. Grip was slipping quite a bit during the CTB. Took too long of breaks during the cleans, should have done smaller sets with shorter rest intervals.

Tuesday, March 19th - 2013

9:00am
A. Power Clean - Build to a tough single fast (10-15% off 1RM)
B. Power Clean - 1 rep every 30 sec for 10 minutes
(tough, good breathing)
+
21-15-9, for time:
KB Snatch @ 53# (right)
KB Snatch @ 53# (left)
Hand Release Burpee

A. 295#
B. 245# (4 sets), 255# (6 sets), 265# (6 sets), 275# (4 sets)
+
Time - 6:11

Power Cleans felt pretty strong today. Need to focus on driving with my legs and pulling back back so that I don't catch it on my toes. I was very happy to be able to complete the KB Snatches unbroken on both arms and kept a pretty decent pace on the HR Burpees. I had a good warm-up prior to the tester, which included 2 sets of 3X: 3 KBS+3KBS+3 HR Burpees at game pace.

4:30pm
Part 1)
Run 1 Gasser @ 95% (54-56 seconds)
rest 90 seconds x 6 sets
+
Part 2)
5 rounds for time:
10 Toes to Bar
20 Double Unders
10 DB Deadlifts @ 55#/hand
20 Double Unders

Part 1)
:52, :53, :53, :52, :52, :51
Part 2)
Time - 6:51

Runs felt better than I expected. Was able to run faster than expected. The second part was tougher than it should have been, double unders were not clicking well today and I broke them up a lot. T2B & DL were unbroken.

Monday, March 18th - 2013


10:00am
Flow Work/Mobility

Done

5:00pm
Part 1)
5 Muscle-ups
rest 10 sec
200m Row @ 90%
rest 2 minutes x 5
+
Part 2)
For Time:
50 Unbroken Wall Balls
35 Unbroken Wall Balls
20 Unbroken Wall Balls

Part 1)
Sets 1-5: MU Unbroken + 1:35 avg pace on Row
Part 2)
Time - 4:11

Muscle-ups felt good, and row felt pretty good as well. Good recovery work. I rested 20 seconds after my initial set of 50 wall balls, and the set of 35 was incredibly hard for me. My muscles were seized up, from my quads to my biceps. I rest 30 seconds before my set of 20 and literally had to jump as high as I could each rep because my arms weren't giving me anything. Fun times!

Sunday, March 17th - 2013

9:00am
CrossFit Open 13.2
AMRAP in 10 minutes:
5 Push Press @ 115#
10 Deadlifts @ 115#
15 Box Jumps @ 24"

Score - 307 reps
Went much better this time around. I tried to do step-ups starting in round 6 but that did not go well...I'm too short for that to be effective. I ended up reverting back to box jumps, and fought through it to get them all done unbroken. Happy with this effort and hopefully is good enough to keep me where I need to be to secure a regional spot.

Saturday, March 16th - 2013

11:00am
Airdyne 30 minutes @ Z1

Done

4:00pm
Warm-up as if doing 13.2. Do some skill practice. 1 Hour minimum in total. Cool Down

Done, glad I did this. I feel much more confident going into tomorrow.

Friday, March 15th - 2013

10:00am
Row 350m @ 90%
rest 90 sec
x 12
(rest as needed between sets 6 & 7)

Sets 1-11) 1:42 avg pace
Set 12) 1:41 avg pace

Felt pretty good with this even though my body was a bit tired from yesterday. Took about a 3 minute rest between sets 6 & 7.

4:00pm
AMR in 10 minutes @ 90%
Run 100m
3 Muscle-ups
10 Wall Balls

rest 10 minutes

AMR in 10 minutes @ 90%:
25 Double Unders
10 KBS @ 70#
10 Ring Dips

Part 1) 7 rounds + 100m/3 MU/6 WB
Part 2) 7 rounds + 25 DU/6 KBS

I can tell I'm a bit tired. Got through these and maintained a relatively decent pace. Everything was unbroken in part 1. Purposely took short rests on KBS and Ring Dips, breaking them into 5+5 on part 2.

Thursday, March 14th - 2013

Games Open Workout 13.2
AMR in 10 minutes:
5 Push Press @ 115#
10 Deadlifts @ 115#
15 Box Jumps @ 24"

Score - 288
Box Jumps broke down at around 5 minutes. Started to do them in 3 sets of 5. Room for improvement on this with more strategy and more focus on getting further into the sets unbroken.