Since the OPTathlon...

San Diego was a blast. Good times with good people. Tapered quickly going into it and took a fair amount of rest this week recovering getting ready to up the volume for the next cycle. CF season [if your into that sort of thing] begins in Feb, so periodization wise, now is the time for volume with intensity and tests mixed in.
The last couple day have been good, but stomach has been wreaking havoc on me, so will have to adjust accordingly. Would really like to kick this caffeine thing at some point... badly...


Fri Oct 7
25min run Z1
30 pullups
30 pushups
30 squats

Sat Oct 8
A- power clean x1- 220/ 242/ 264
B- 3pd KB snatch- 10(R), 5(L)
C- 1 arm pullup- Left x1 (yeah!), Right (3-4in short)

Sun Oct 9
OPTathlon! (bw 188.4)
1- CJ- 242lb
2- standing TJ- 26'10"
3- 500m row, 90s, 500m row- 1:29.5/ 1:28.5
4- AMRAP 7- 150 DU buy-in, 7 WB/ 5 bu (12")
5- 16lb reverse shot put toss- 40'4"
6- 3K run- 10:37

Mon Oct 10
rest

Tues Oct 11
A- 1/4" crimp pullups 3x3, 90s
B- 10-1 ub ladder (R,L) 2pd kb snatch- 5:42
C- hang ps 3x3, 90s 80%- 135lb
D- 20m handstand walks x3, 90s- ~60-90s ea
E- 90s run 80%, 90s jog x3- felt gd to move
-happy with B... first time doing this ladder unbroken... time to speed it up a bit or add a round of 11...

Wed Oct 12 / Thurs Oct 13
rest

Fri Oct 14
1mile run - DL [in mile time] = score
~ 4:54 - 475 = -21
+
20 x 2ub legless rope ascents/descents 12' - 29:35
+
A- NGIBP- 205[5]/ 215[5]/ 225[5]
B1- French Press- 70lb x10 x3 sets
B2- Reverse pressdown with supinator load - 40lb x8 x3 sets ea

Sat Oct 15
4 time at 80%... used as warm up for the day for movement variability... turns out the burpees and wall balls were rough...
20 DU
20 21" BJ
20 2pd KBS
20 T2B
20 Ring pushups
20 2pd KB snatch [10 ea]
20 Burpees
20 Wallballs 10'/20#
~5:28
+
5min run Z1
30s on / 30s off x 10
5min run Z1
- 30s on felt good. focused on front side mechanics and felt quick/smooth
+
A- Snatch [build to quick single]- 185
B- CGDL [build to quick single]- 415
C- Ring dip 3x3- 135(3)/ 145(3)/ 160(3)
+
4 time:
30 HSPU / 10 36" BJ
1K row
20 HSPU / 20 36" BJ
1K row
10 HSPU / 30 36" BJ
~ 14:19
- HSPUs 12/8/7/3, 12/5/3, 10
- BJ slow and steady [no TnG]
- rows ~ 3:45

~gm2

Last few days...

Sun Oct 2nd
40min bball- felt quick on the court... game was a lung burner... lost unfortunately...

Mon Oct 3rd
wu- 10min jog + 3x 50m hill sprint
+
A- squat- 225(10)/ 275(10)/ 305(3)/ 325(1)/ 1.25 squat 225@ 42x1 (3)
B1- Ring Dip @31x1- 95(6)/ 95(6)/ 95(5)
B2- skull crusher @41x1- 95(6)/ 95(6)/ 95(5)
C1- curl- 115(6) x3
C2- inverted ring pullups- 6 x3


Tues Oct 4
A- snatch balance- 135(5)/ 155(5)/ 185(5)
B- high hang ps x7, 30s x3- 135/ 135/ 135
C- 3 rnds:
10 BJ 30" (step down)
20 75lb db swings
30 cal airdyne
- didnt time... felt fast and smooth
D- 7 legless rope climbs


Wed Oct 5
10min AMRAP- 1 MU/ 10 lunges/ 15 ub du
~17 rnds + 5
+
3 RFT- 30 du/ 10 fs 155/ 10 burpees
~3:48
+
100 V-ups- 5:54
+
ring strength work
A- 5 sets- 2 L-MU + 3 Bulgarian dips
B1- 30sec ring plank hold, sup x3 sets
B2- back lever, x3 sets
C1- ring press outs x5, 3 sets
C2- hip pullups x3, 3 sets
D- 10 ring pu with sup/ext rot at top x3
E- AMRAP MU transitions- 7 (PR by 3)

headed this am to San Diego for OPT's big dawg bash... excited to meet and see people, attend the seminars and compete/move a little... think it'll be a good time!... will miss Pinder...

~gm2

Sat Oct 1st

WOD
A- power clean - 265 (few gd attempts at 281, no dice)
B- 3 HPC/ 30m hill sprint, 3 sets- 225/ 225/ 225
C- GHD situps x10 @ 3030, 30lbs x3 sets
D- Sorrenson hold x1- 152sec

some thoughts on blood donation i put up the other day from a question that someone had... fig'd i'd repost here... hopefully it asks a few more questions i suppose...

when giving blood, whole blood leaves you, about 1 Unit worth [300-350mL]. This is about 1/20 of an individuals blood volume [5-7L] depending on the size of the individual [~70-80ml/kg is the rough estimate of an individuals blood volume based on weight... this is probably more accurate when talking about the pediatric population, and is the basis of pediatric blood volume calculation when figuring out blood/fluid needs, balancing ins/outs, etc].
so.. after all that, lets say that Brent gave 300mL blood and his blood volume is 6L [1/20 of his blood volume]... how is that relevant?
Well, blood has a wide variety of components and complexity of uses in the human body... so I won't get into those details... but, let's look at how blood is involved in respiration... O2/CO2 exchange... it brings O2 to the tissues [from the lungs] and takes CO2 from the tissues to the lungs [in our workout model... tissue is muscle].
In order to calculate how much O2 is being delivered some really smart guys back in the day figured that out as the following:

DO2 = CO x [1.34 x Hb x SaO2 + 0.0031 x PaO2]

this may seem a little much... but let me define things a bit and hopefully break it down...
DO2 = delivery of O2... i know i don't have any units on the above... but the this is a volume of delivery of oxygen [since the right side of the equation includes cardiac output]
CO = cardiac output... this can also be broken down, or thought of as heart rate multiplied by the volume of each heart beat [stroke volume]
1.34 = this is a constant that is actually calculated from the amount of oxygen [in mL] each gram of Hb can hold
Hb = hemoglobin... molecule in the blood that is Fe [iron] based and can carry up to 4 oxygen molecules.
SaO2 = this is the oxygen saturation... how saturated the hemoglobin in your blood is... its the number that is recorded when your doctor or nurse puts a pulse oximiter on you and says [97 or 99, or 100% or whatever]... its a device that goes on your finger/toe/earlobe...
.0031 = another constant relating to the amount of dissolved oxygen in the blood.
PaO2 = this is basically how much O2 gas is dissolved in the liquid that is your blood, not bound to hemoglobin. It is dependent on atmospheric pressure of oxygen. This number is important and comes into play is some circumstances [hyperbaric oxygen therapy (part of the reason it works), high altitudes, etc].

Under normal circumstances hemoglobin [Hb] is ~15. After giving a unit of blood [~300mL], the 'rule of thumb' that you'd expect is for the hemoglobin to be affected by 1, i.e. 14 after donating 1 unit of blood.

so, now, looking at the equation and breaking it apart...
hemoglobin dependent portion [and filling in typical normal values]
1.34 x Hb x SaO2 [1.34 x 15 x 0.99 ~ 20]
this is typically the most important portion that affects Oxygen delivery under most circumstances

hemoglobin independent portion [and filling in typical normal values]
0.0031 x PaO2 [0.0031 x 100 ~ 0.31]

if you fill in typical numbers the hemoglobin dependent portion is 65 times as effective at carrying oxygen to tissues as what is dissolved in the blood and after 1 unit of blood loss is 60 times more 'dominant' than the portion that's dissolved in the blood.

one question is when does that portion that is hemoglobin independent become imperative and important in oxygen delivery... well, the reasons are many, and a few examples are: when someone has a low Hb for whatever reason [anemia is typically defined as Hb < 10], or a trauma patient who lost a lot of blood and is in shock with a hemoglobin of < 6, people with poor oxygen saturation for whatever reason [example: COPD], or when you want to change the atmospheric pressure of Oxygen [hyperbarics], which increases the fraction that the hemoglobin independent portion of the equation [0.0031 x PaO2] has on the delivery of oxygen to the system. Conversely, if the PaO2 is low [as it is at high altitude], the body senses this, and the system is affected just enough that when it occurs chronically [long term], the body is stimulated to produce blood, specifically in attempt to increase hemoglobin, in a process called erythropoiesis [means red blood cell generation] This is sensed by the kidneys and erythropoietin [epo] is produced and secreted which stimulates the bone marrow... etc. In the end, this affects the hemoglobin dependent portion of the equation [1.34 x Hb x SaO2] to the point that people that live at higher altitudes [say Tibet] are known to have Hb >18.

the body also senses acute blood loss in a variety of ways... and as long as an individual has enough fe to make the hemoglobin... erythropoiesis will be stimulated.

So can this system be stressed?
Well, i think that answer is yes, but how does cardiac output affect it?

remember how cardiac output is multiplied by both the hb dependent and independent portions, giving total oxygen delivery?... well when you stress the system, if you were to workout with a cardiac output of 18L/m [100mL/beat x 180 beats/min = 18 L/min of output], the delivery would be roughly 365 [18 x 20.31] normally. After a unit of blood donated this would be 340 [18 x 18.88] or about 93% of the oxygen at the above heart rate [assuming that blood volume is adequate replaced, as this will slightly affect heart rate... but not usually this amount in a healthy individual as the body has compensatory mechanisms in the vessels to account for small volume losses/gains].
But lets look at this the other way... he'd have to get his HR up to 193 beats per minute to deliver the same oxygen to his muscles as if he were pumping away at 180 beats per minute before the donation of the unit of blood...
So, if he is able to work hard enough that is heart rate is going 180bpm before and after the donation, he's working in a 7% oxygen debt, and his muscles are going to be affected. Roughly the same volume is going through his vasculature but now he's also going to have a difference in the removal of CO2, a mechanism performed by both hemoglobin and lactate, a topic i'll avoid delving into too deeply as i fear i've been rambling on enough already....
Also, as i stated, it's imperative to have the volume replace and drink adequately, because if you feel your going to pass out, the most likely cause would be a volume / vagal issue. The brain and cerebral circulation shouldn't be affected by this lower hemoglobin in a normal individual and has it's some special ways of dealing with CO2.
Anywho, working in this O2 debt and CO2 excess can be a unique training stressor [not that i recommend going and giving blood on a regular basis just for this stressor] that may potentially elicit or hormonal response not attained otherwise, perhaps 'recovering' from donating blood sooner.

This is something i've contemplated for some time, since back in med school and carefully eased by way into working out [harder each time] after giving blood. Although i definitely felt the effects on the system in post-donation workouts, they seemed to fare me well the the following weeks for getting back. I suppose that all this is food for though and just take caution and if you don't feel well or something isn't right, of course just back off... but, in my humble opinion, if done correctly, you can use the week after giving blood advantageously...

whew... sorry for the long ramblings y'all... lars... hope i answered some of your questions and at the same time raised a few more...

~gm2

A change of site...

Due to recent events, the site is changing blogspot domain name. Still continuing on with ANVIL training...
to catch up with what has gone on in the month of September, here is this past month's training...
posting should get more regular from here on out.

San Diego next weekend!... countdown to the OPTathlon is on!


Thurs Sept 1-
A- snatch- 185
B- ps x1 / sb x3 @80%- 155 x4sets; 90s
C- 1-8 ub bar muscle up [bMU] ladder for time- 5:45
D- AMSAP FLR rings x3, 30s- 2:02/ 1:01/ 1:01

Fri Sept 2-
3 RFT - 25 2pd KBS / 25 20" BJ ~ 3:55
+
A- NGIBP- 185(5)/ 215(3)/ 235(5)
B1- skull crusher @40x1- 105(5)/ 115(5)/ 135(3)
B2- barbell pull- 115 x5, x3 sets
C- Gastroc load- x25
+
1000m swim~
20:26

Sat Sept 3-
31 Heros partner WOD
AMRAP in 31 min
8 155lb thruster
6 15' rope climb
11 36" BJ
alternate run 400m with 45lb bag
completed 7 rnds + 8 thrusters with partner

Sun Sept 4- rest

Mon Sept 5
AMRAP in 10min
5 C&J 95lb / 5 burpee pullups / 20 ub du
~9 rnds + 5
+
A- squat - 275lb
10/ 8/ 6/ 4/ 2; rest 4,3,2,1min
B- press- 135(5)/ 155(3)/ 173(2) (close to 3!)

Tues Sept 6 ~ rest

Wed Sept 7
15 TnG SC 115#/ 45 sec airyne rest 5 min x 5
~ub/19, ub/21, ub/20, ub/22, ub/22
+
"Meadows" For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
~ 20:54 (lots of transition taking down and setting up rings... mayb 3-4min... wanted sub 20min)
+
10 R KB snatch rest 0 sec 10 L KB snatch rest 1 min x 3 ~ ub with 2pd x3... fast/smooth
+
AMRAP DU in 25 sec rest 35 sec x 6 ~ 43(2)/ 47(1)/ 51/ 51/ 45(1)/ 50
+
30 TGU 45lb bar- 7:09
+
Row 1K rest 5min x2-
3:12/ 3:16
+
Swim 1K - 19:54

Thurs Sept 8
4 rounds:
30s 135 CJ/ 30s 24" BJ/ 30s 2pd KBS/ 30s burpees/ 1mile run; 60s rest
10/ 20/ 13/ 12 (55)- 8:55
10/ 20/ 15/ 13 (58)- 8:25
11/ 20/ 14/ 13 (58)- 7:50
11/ 23/ 14/ 13 (61)- 6:45

Fri Sept 9
A- squat 225lb x30/ 15/ 10/ 5, rest 120s/ 90s/ 60s
B- Press 135 x5, 4 sets, 60s rest
C- ring dips- 80lb x7, 5sets, 2min rest
D- 100 V-ups~ 6min

Sat Sept 10
A. Power Snatch- 191 x3 (PR)
+
3 rounds: 1min rest bw exer, 2min bw sets
Backwards car drag 60s x3 slight uphill
Man Makers 60s - 40lb kb- 5/6/6
3pb kb clean 60s (no touch handle)- 6/ 7/ 11
+
Hang bar pullups side to side x10

Sun Sept 11
4T-1pd-200 KBS/150 kb snatch/100 kb press ~12:35
+
4T: 9-11 throwdown
2001m row
11 36" BJ
11 135lb thrusters
11 burpee c2b pullups
11 KBS
11 pc 185
11 HSPU
11 T2B
11 DL 185
11 PJ 135
2001m row
~ 23:25
+
40min bball

Mon Sept 12- rest

Tues Sept 13
400/ 600/ 800/ 400m run with 5/6/7min rests:
~
1:08/ 1:44/ 2:27/ :59
+
5 RFT- 100m run/ 25 DU-
2:59
+
1 round mod FGB-
wall ball - 33
sdlhp- 37
bw squats- 50
pp- 57
row- 22
~199
+
5 min row cals ~ 109
+
10 min hang board

Wed Sept 14
A- 1 &1/4 Squats- 185 x30, took 7 sets on 2min
B- 10sets of 3 hang board sloper pullups on 60s with 40lb kb
C- Press- 135(5)/ 146(5)/ 155(7)
D1- RDL- 225(6)/ 275(6)/ 275(6)
D2- DB ext rot 40x1- x6ea, 25lbs x3sets
D3- 12 GHDSU with 15lb x3sets

Thurs Sept 15
3000m run - 10:58
+
A- NGIBP- 205(5)/ 215(5)/ 225(5)
B1- skull crusher 40x1- 105(8)/ 125(6)/ 135(4)
B2- reverse grip curl- 40x1- 65(8)/ 75(6)/ 85(4)
C1- lat pulldown- 250(3)/ 250(3)/ 250(3)
C2- high cable row 4020- 60(8)/ 70(6)/ 80(4)
D- 50 V-outs on rings for quality

Fri Sept 16
3 RFT: 5 bar MU/ 10 DL 315/ 50m burpee broad jumps ~8:29 [85-90%]
+
A- DL 365 x10
B- Front Squat 135(5)/ 185(3)/ 225(1)/ 185(5)/ 225(3)/ 245(1) - legs done so didn't do 3rd planned wave...
C- single leg box jumps, 24", 10 each leg

Sat Sept 17
FGB- 481 PR

Sun Sept 18
For time- 21/15/9
2pd KB snatch R, 2pd KB snatch L
Pistols R, Pistols L
10 ring HSPU
90s rest
~23:44
+
hang board work x10min
+
40min bball

Mon Sept 19
warmup- AMRAP DU x2- 228/ 223... got lazy on 1st set... still felt fresh... 2-3min rest b4 second set and got distracted again as my PR approached (262)
A- 5 rnds - 3 TnG DL / 10 burpee broad jumps/ 15s airdyne - 315/ 365/ 385/ 405/ 415, bbjs were brutal, airdyne ~12 Cal
B1- Barbell lunge-135(5)/ 155(5)/ 185(5), 10s
B2- Harop Curls- 5 strict x3 sets, 3min
C- 135lb BB yolk walk 400m x2- 3:20/ 2:18

Tues Sept 20
part 1:
4 sets @ 97%:
15 ps- 95#
15 burpees
25 DU
rest 4 min p 1st, 5 min p 2nd, 6min p 3rd
~1:23/ 1:16/ 1:13/ 1:14
+
part 2:
3 sets: 1200m run, 6min rest:
~4:23/ 4:10/ 4:03
+
A1- NGIBP- 215(3)/ 225(3)/ 235(4)
A2- Pullup glides- 3ea side, slow x6 sets (3 sets after A1 completed)

Wed Sept 21
for time:
30 ring dips
Run 1600m
30 ring dips
Run 800m
30 ring dips
Run 400m
~ 11:57
+
A- Ring Dips- 45(10)/ 90(8)/ 135(3)/ 160(1) [PR!]
B- Ring L-sits- 20s x3 on 2min
C- 100 V-ups- 5:40

Thurs Sept 22
A- AMRAP DU- 247
B- AMRAP TU- 15 (did ~300 total)
C- squat- 225(5)/ 275(5)/ 305(2)
D- 1.25 squat @42x1- 225 3x3
E1- Barbell row @40x0- 135(10)/ 185(5)/ 205(3)
E2- Press- 135(3)/ 155(3)/ 165(2)
F- Skull Crushers @40x1- 115(5) x3

Fri Sept 23 / Sat Sept 24- rest

Sun Sept 25
Lynne
A1- AMRAP bw BP (191)- 23/18/15/15/13
A2- AMRAP strict COVP PU- 20/18/17/15/14
5min bw sets
~168

Monday Sept 26
am
10min row (1:55 avg) Z1
10min hangboard
pm
A- 4 time-
25 sc 95
20 HSPU
15 MU
20 HSPU
25 sc 95
~ 8:46
- 2nd set HSPU big limiter (3min- 5/5/5/3/2), MU -10/2/2/1, 10 wasn't failure either... encouraging...
B- 800m - 2:17 (160m pentagon; laps: 25/ 30/ 28/ 27/ 27... 69/68ea 400m)
C- ring AMRAP slow transitions- 4

Tues Sept 27
5 sets @ 90-95%:
5 MU [felt ez]
5 HSPU [4" EROM]
10 KBS [85lb]
10 30"BJ
15 DU
15 row cals
rest walk 3-5 min
1:50/ 1:48/ 1:48/ 1:54/ 1:45
+
1 set all out: 10 bu 25 DU 10 bu 25 row cals
~ 1:59 (4 misses on last 2 DU... grrrrr...)
25 L-hang to toes to bar- 5x5 @51x1

Wed Sept 28
5min run
4 sets: 30s 90%, 30s 50%, 60s 90%, 30s 50%, 90s 90%, 30s 50%
5min run
+
Reverse 14lb Med ball toss- 3 sets of 5, 60s bw sets
+
A- DB snatch x2ea- 90/ 90/ 95/ 100/ 100
B- Front Squat 3x3- 225
C- Back Squat 3x3- 275
D- AMRAP 1/4" crimp pullups x4, 60s- 5(PR)/4/3/3
E- FLR on rings - 3 sets, 60s, 15s rest bw sets
F- 3 legless rope climbs (12' equivalent... seated position L-sit from floor)

Thurs Sept 29
4 time- 21/18/15/12/9 rep rounds- T2B, 95lb thrusters ~6:12

Fri Sept 30
tabata DL 315, 30s rest, AMRAP UB MU- 51+9= 60
+
A1- press 41x1- 95(5)/ 115(5)/ 135(5)
A2- db ext rot 40x1- 25(5)/ 30(5)/ 30(5)
+
5 RFT
10 ball slams 30lb
10 ring pushups (sup/ext rot at top)
1 legless rope climb
~5:52

whew... more to come...