## Regional Inspiration

Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.

### Warm-up – 2 Sets

• 3/3 Turkish Get-ups (40#)
• 10 Glute Bridges (40#)
• 5/5 DB OHS (40#)
• 10/10 Single Arm Single Leg RDL (40#)

Feeling good with this stuff. Hopefully it’s making a difference.

### Conditioning

4 Rounds

• 28 Pistols
• 15 Sandbag Cleans (100#)

Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.

I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.

## Twenty Fives

Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.

### Warm-up – 3 Sets

• 3/3 Turkish Get-ups
• 5/5 KB OHS (35#)
• 10/10 Single Arm Single Leg RDL (35# KB)
• 10/10 Single Leg Glute Bridges (pause)

### Conditioning

• 2 Rounds
• 25 Ring Dips
• 2 Rounds
• 25 Pull-ups
• 25 Step-ups (24″)
• 2 Rounds
• 25 Push-ups
• 25 MB Cleans (20#)

I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.

## Rehab Movements

Rested yesterday and did a garage session tonight.

### Warm-up – 3 Sets

• 3/3 Turkish Get-ups (35#)
• 10/10 One Arm Single Leg RDL (35#)
• 10/10 One Arm KB Front Rack Squat (35#)

Might as well get back to some of these back rehab movements I should have been doing all year.

### Conditioning

• 25 Burpees
• 25 C&J (95#)
• 50 GHD Sit-ups (parallel)
• 25 C&J (95#)
• 25 Burpees

I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.

## Miscount?

Went in with B at 5:30 because the workout was all fucking barbell again. The new programming is coming later this week or next week. Can’t wait!

### Warm-up – 2 Sets

• 3/3 Turkish Get-ups (35#)
• 10/10 Kroc Row (35#)
• 5/5 Single Arm Front Squat (35#)

Tried to do bottoms-up KB presses, but my right shoulder was having none of that so I did the get-ups instead.

### Strict Deficit HSPU

• Sets of 5…
• No deficit
• 1.375″
• 2.75″
• 4.125″
• Set of 3…
• 5.5″
• Set of 2…
• 6.875″

I just kept adding a 10# bumper plate and wanted to do sets of 5 as long as I could.

### 10:00 AMRAP

3-6-9…

• Burpee box jump-overs (24″)
• American KBS (53#)

I think I missed either 1 or 3 burpee box overs in the set of 9. Got into a rhythm with the burpee box overs where I’d turn a bit getting up on the box and then continue turning as I stepped off so I was then facing the box again for the next rep. I finished the round of 15, got the 18 burpee box overs and 7 of the swings. Based this workout off the Team Series one that had deadlifts instead of the KBS.

## Ski Drift

Last night my legs started to feel trashed! Not sure if it was from the squat cleans on Saturday, DT yesterday, or 3 hours of outlet mall shopping yesterday. All of the above? Was going to golf today, but too much rain. My legs were still feeling fatigued most of the morning. Out in the garage around 6pm.

• 10×45#
• 10×95
• 6×135
• 3×165
• 3×195
• 3×215
• 4x3x235

Yeah buddy!

### Push Press

• 6×95#
• 3×135
• 3×165
• 3×185
• 3×195
• 3×205

Tender collarbone. Done with the big lifts in 30 minutes with 1:30-2:00 rests between sets.

### Accessory

• 3×15 Pallof Press (CS red)
• 3×15 DB Side Raises (15#)
• 3×15 DB Bent-over Side Raises (15#)

Feeling gains on these raises.

### Performance Plus – 3 Sets

• 8 alt Archer Ring Push-ups (video)
• 1/1 Turkish Get Up (50#)

Exactly an hour at this point. Archers are a lot harder than they look.

### Conditioning

• 2k Ski Erg

I’ve only tried this once for real so it’s hard to know what I’m capable of. Saw my best was 7:53.4 from 2 years ago, so I set a goal pace of 1:55/500m. Once I settled in past the first 500 meters I kept drifting away from the pace so I had a feeling I picked well. I fought to keep it within striking distance and then picked it up in the final 250 and again in the final 150. Was able to pull my average pace back under the 1:55, finishing in 7:39.6.

## Snatch Lockout Sucks

Legs were feeling heavy this morning. Went to the gym tonight and Alex worked in with me on the snatch work. First day of Catalyst OTM Week 5.

### Snatch

• 5x20kg
• 3×35
• 3×45
• 3×55
• 1×65
• 1×72
• EMOM
• 5x1x78
• 5x1x83
• 5x1x88
• Heavy Single
• Miss 90
• 1×90
• Miss 92
• Miss 92

I was rushing with the first rep at 88 due to 2 of us lifting in the minute and the weight change. Picked the bar back up and made the lift though. It was getting squirelly with the 88s but I made the rest of them. Not a good performance with the heavy ones after. I can’t get that shit locked in. 😦

### Snatch Pull

• 3x90kg
• 2x3x95

3 Pause reps (knee) + 1 Floating

• 85kg
• 2 sets @ 90

### Back Squat

First rep of each set has a 5 second eccentric tempo.

• 3x70kg
• 3×90
• 3×110
• 3×122
• 3×131
• 3×133
• 3×135
• 3×137

Things were feeling rough on the way up, so I scaled back from 3 sets with 137. Actually started feeling better in those last 3 sets so I think I could have made the prescribed weight.

### Midline

• 5 Sets
• 30s L-sit (hands on boxes)
• 1:00 Rest
• Rest
• 3 Rounds (for time)
• 5/5 Turkish Get-ups (35#)

Tried something different by using the boxes today for the L-sits. Definitely a lot easier on the arms without holding on to the rings or parallettes. I decided to go lighter on the get-ups and just get them done because I was almost at 2 hours already. Alternated arms every 5 reps. Finished in 4:55.

## 1 Mile Race Test

When I looked at Timehop today, it’s pretty crazy it has been exactly a year since I did the 2k rowing test after following 12 weeks of Rowing WOD and now I’m testing my mile in the 14th week of Aerobic Capacity. I swear I didn’t plan this.

### Aerobic Capacity – 1 Mile Race

• 400m Jog
• 2:00 Rest
• 200m Run (target: 0:41)
• 2:00 Rest
• 200m Run (target: 0:41)
• 4:00 Rest
• 400m Run (target: 1:21)
• 6:00 Rest
• 1 Mile Run

Once again I don’t understand why the target paces for the warm-ups were so fast. That’s the 5:20-5:30 / mile pace range when they are supposed to give me a feel for the pace of my mile. No fucking way I can hold anything close to that. Maybe they used a typical 400m to mile ratio of 22% based off my recent 1:02 for the 400, but my ration before starting the program was 34%, so not anywhere close to “normal.” Would seem odd to calculate it that way and not take into account my most recent mile PR.

I’ve had a goal to run a 6 minute mile for a few years (haven’t worked on it until this year) and even though I thought it was still too far out of range, I figured I’d go for it. So I used a target pace of 0:45 for the 200s and 1:30 for the 400m. The warm-up 200s felt good at 40 and 45 seconds. Then when I ran 1:33 for the 400m I was getting worried at how gassed it felt.

Maps have been broken on the Garmin site for over a week, so I can’t really look at my laps how I’d like to. I have to rely on memory from looking at my watch during the run. Hopefully they get the site fixed soon!

From what I remember… The initial 100 was 21 seconds and 200 in 44. Then things slowed a bit to finished the first lap in 1:33. I think I finished the second lap at about 3:20, which would be a 1:47 lap and the third lap at 5:05 for a 1:45 lap. I didn’t push it hard enough over those 2 laps. 😦 Was able to kick it in over the last 150 meters to finish at 6:42 for a 1:37 final lap. I’ll be interested to see how accurate my memory is. Have to admit I’m pretty disappointed in myself for not pushing harder. Wanted a lot more than a 9 second improvement.

### Fatigue Factor

When I started, my 400 time was a 1:04 and my mile was a 6:51. Those improved to 1:02 and 6:42. Hinshaw always talks about the “Fatigue Factor” and how 20-21% is the average he’s seen over all of the Beyond the Whiteboard data. Mine was calculated at 34.1% when I started and is 34.8% now. Terrible!! I need a lot more work on volume.

I was finally able to find the formula in a comment from Hinshaw

The fatigue factor uses the following formula devised by Pete Riegel:

T2 = T1 x (D2 / D1)C
where:
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance

After still not being able to come up with correct fatigue factors, I looked up the Riegel formula and Hinshaw missed that it’s the the power of C! Solving for C and knowing the 2 distances, which is the fatigue factor in our case…

Fatigue Factor = $\ln(T2/T1)/\ln(4)-1$

Yes, you have to use logarithms (I’m using natural logs) to solve this. T1 is your 400m time in seconds and T2 is your mile time is seconds.

If you don’t feel like messing with calculators, I whipped up some javascript and a quick form you can use. Go to http://jsfiddle.net/nickmomrik/8an6nzdd/3/ and change the default numbers in the form (leave the code alone) to see what your fatigue factor is.

### Final Thoughts

This was the 27th workout of the Aerobic Capacity program and with the changing weather, will be my last for the year. I’ve been waiting for the mile test to come up for a few weeks and it came at the perfect time with the forecast not showing anything in the 60s this week. Since starting on August 5th, it took me about 11.5 weeks to get through this first workout of the 14th week.

I enjoyed the program a lot and would recommend it. At \$30/month it won’t break the bank. Overall the workouts were challenging but there were only 2 times where I couldn’t hit/beat the assigned paces. Maybe because my ratio is so bad I should have been going even faster. I may start again in the spring so I can follow it for longer next year. Time for more CrossFit classes.

After watching the Lions make another comeback win, I felt like I should do more today, so I headed out to the garage to get in week 4 day 3 of lifting.

### Power Clean

• 5×45#
• 3×95
• 3×135
• 2×165
• EMOM
• 1×185
• 1×195
• 1×205
• 5x1x215

I decided to go with powers again to save my legs.

### Clean Pull

• 3×215#
• 3x3x245

Used straps for the three working sets.

### Pause Back Squat

2 seconds in the hole.

• 2×135#
• 2×185
• 2×225
• 3x2x245

No belt and no sleeves today. Felt really good actually.

### Midline

• 3/3 Turkish Get-ups (40#)
• 3/3 Turkish Get-ups (45#)
• 3x  3/3 Turkish Get-ups (50#)

I’m going to have to try left arm first next time to see if it still floats around as much.

4 Sets

• 20 Twisting K2E

Much easier without grips on.