Travis's Log

[Travis Rask]

Quick update on my nutrition progress. I've been working with Jordan on my nutrition for 21 weeks now. I've lost 15-20lbs, and 7" on my waist.

Strength has improved and/or remained the same on most lifts; I've been battling through low T, as well as a chronic upper back injury. I think I've just about turned the corner on both of these.

Beginning my 2nd month of programming with JF today. Excited for all the hard work to really start paying off!

[Travis Rask]

WARM UP

A1. Dynamic+PVC / 20min
B1. BBWU / 45 2x5 / 135x3 / 225x1 / 315x1

TRAINING

A1. Squat / 80% / 315 / 5x5 / 2min rest between sets / RPE7
B1. Bench / 80% / 215 / 5x5 / 2min rest between sets / RPE7
C1. Clean / 80% / 167.5 / 3x2 / 1min rest between sets / RPE6

GPP

4 rounds (20 set Rx):

• Dips
• Kroc @ 70#
• KBS @ 53#
• Chins (x5)
• GHR

VIDEO

http://www.youtube.com/watch?v=Zk6XRq2ljsA

NOTES

VERY good session today. ZERO back cramping. I've REALLY dug deep into my upper back with the lacrosse ball lately, as well as continued with Graston therapy @ the DCM. Not sure how much the latter has (I'm skeptical of the technique), but lacrosse seems to be much better.

Best training session in awhile. Back felt great, no cramping or tightness in the eccentric phase of the squat, and the set up for the clean.

Squats: Set 2 was the best. Really felt the bounce, need to be more confident that this is the appropriate depth. Sometimes I have a hard time judging and cut it too high, which sucks because the deeper I go, the more bounce I get and the easier the rep is.

Bench: Much easier than expected, definitely tired though; the dips were way tougher than usual.

Clean: So, I viewed in slow-motion, and with exception to my t-rex arms, they looked alright. Really need to focus on that. Upped my 1RM to 225. Reps felt very easy.

LIFE NOTES

1. BW: Unmeasured.
2. Sleep: 7 hours, great.
3. Body: Great.
4. Mob: 20min pre-training.
5. H20: 3/4gal

[Travis Rask]

WARM UP

A1. Dynamic+PVC / 15min
B1. BBBU / Squat / 45 2x5 / 135x5 / 225x1

TRAINING

A1. Squats / 295+80 chain / 3x3 / RPE8
B1. Press / 140 / 3x3 / RPE8
C1. Speed DL / 275+100 chain / 10x1 / EMOM / RPE8

GPP

"Mini Cindy" - 7 rounds (untimed)

VIDEO

http://youtu.be/qgksj0cnUWs

NOTES

Squats felt good, so did press.

DL was tough, mainly due to awkward chain position. Bands arriving in time for next week. Forgot to film.

Cindy was easy. Probably sub-7min.

Flying out to Chicago tomorrow AM.

LIFE NOTES

1. BW: 211.2
2. Sleep: 7 hours, good sleep.
3. Body: Good.
4. H20: 3/4gal.
5. Mob: Pre-training.

TODAY’S LISTENING

Catherine Austin Fitts: Economy and Culture, Imagining the Reinvention of Everything

[DV]

Losing 15-20lbs while maintaining/improving performance is pretty f'ing good. I see the GPP-circuits, so I guess you finally let Jordan handle programming, too? As I've said, I can recommend it (even though I hate those damned circuits).

[Travis Rask]

Losing 15-20lbs while maintaining/improving performance is pretty f'ing good. I see the GPP-circuits, so I guess you finally let Jordan handle programming, too? As I've said, I can recommend it (even though I hate those damned circuits).

Yep. First week of block 2. Going great.

[Travis Rask]

WARM UP

A1. Dynamic+PVC / 20min
B1. BBWU / 45 2x5 / 135x3 / 225x1 / 315x1

TRAINING

A1. Squat / 85% / 365* / 5x1 / 2min rest / RPE7
B1. Bench / 85% / 245 / 5x1 / 2min rest / RPE7
C1. DL / 73% / 315 / 3x5 / 2min rest / RPE7
D1. DL / 83% / 350 / 1x1 / RPE7.5

GPP

Later. Split session today.

VIDEO

http://youtu.be/t9zkpyfbza0

NOTES

*85% was actually 360, but went 365 instead. Same for DL.

Great session. Need to focus more on knees out and depth, but still feeling really good through the back, so these are easy problems to solve. It’s just nice to not have to mentally accommodate the cramps during the lifts.

Everything else was fine. I’m in Chicago for some work related training this weekend, which includes some CrossFit WODs. Three WODs tomorrow. Will count them as my conditioning for the week.

I'm thinking about doing a single for squat in the next few days; 365 was too easy, and my best 1RM @ 420 might be a little light. We'll see.

LIFE NOTES

1. BW: Unmeasured
2. Sleep: 8-9 hours, good sleep.
3. Body: Great.
4. H20: TBD
5. Mob: AM mob, pre-training mob.

[Travis Rask]

So, I was in town for FSW Fundamentals this weekend. This was a fire service related class, under the banner of the website/training group Fire Service Warrior.

Good weekend. Pretty happy to be done with it, especially en lieu of the fact I’m entering week 2 of a pretty challenging training cycle.

SATURDAY WODs

WOD1: “Annie” @ 12:00

50-40-30-20-10 Abmat Situps+Double unders. Subbed singles, which went 150-120-90-60-30. Pretty tough. Got through it though.

WOD2: “Fran” @ 4:50

Subbed jumping pull-ups for kipping, mainly because
a) I don’t train pull-ups in high reps
b) I didn’t want to trash my arms for the upcoming week and
c) I didn’t want to tear up my hands for the same reason.

Pretty happy with the time; thrusters were much easier than the last time I did it 3 years ago @ 5:30 and 170# BW.

WOD3: “Murph” @ 43:00

Same thing with pullups. Mile runs were in the 12-13 minute range. So, if I was trained up on CF and running, I think I could get a pretty legit time.

Alas, I already have my game plan, and I’m sticking to it.

SUNDAY WODs

WOD1: 1 mile Run (untimed)

Not bad.

WOD2: “Randy” (cancelled for group due to time constraints.

Really fucking thankful we cancelled this one. Not really down with high rep snatches.

NOTES

All in all, a good weekend. Pleased with my times. Happy to be injury free. Ready to return to sane training.

[Travis Rask]

WARM UP

A1. Dynamic+PVC / 30min

TRAINING

A1. Squat / 80% / 335 / 5x5 / 2min rest between sets / RPE8.5
B1. Bench / 80%* / 225 / 5x5 / 2min rest between sets / RPE8
C1. Clean / 80% / 185 / 3x1 / RPE7.5

GPP

4 Rounds x 10 reps:
Kroc @ 70#
KBS @ 1Pood
GHR

4 rounds x 10 reps:
CGBP @ 135
KBS @ 1Pood
Pendlay row @ 135

VIDEO

http://youtu.be/Vc_CHVB8Ph8

NOTES

Tired tonight. I suspect a little bit of a fatigue hangover from last weekend. Knees caved quite a bit on squats. Bench was OK, a little too much bridging on the final set.
Need to start thinking about cutting down rest between sets. 1:30 is a good goal. Eventually down to 1min.

GPP was tiring.

LIFE NOTES

1. BW: 210.4
2. Sleep: 8 hours, good sleep.
3. Body: Great, tired but no complaints.
4. Mob: 30min Pre-train.
5. H20: 3/4gal+

[Travis Rask]

Fire Service Warrior Fundamentals @ CrossFit Beverly in South Chicago this past weekend.

[Travis Rask]

WARM UP

A1. Dynamic+PVC / 15min
B1. BBWU / Squat+chains

TRAINING

A1. Squat / 305+80 Chain / 3x3 / RPE9 / 3 min rest
B1. Press / 145 / 3x3 / RPE8 / 5 min rest
C1. SDL / DOH / 295+100band / 10x1 / RPE8.5 1 min rest

GPP

8 Rounds in 10min:

1. Pushups
2. Situps
3. Air Squats

VIDEO

http://youtu.be/OjBEiJhujh8

NOTES

Good session tonight.

Squat: Knees out improved with each set. Chains are a different feel.

Press: Breakthrough session tonight. Really clicked, really felt tight through the lumbar region and legs.

SDL: First session with bands. Need to focus on standing straight up at the top. Bands may have contributed, will focus hard next week. Didn’t feel particularly fast, will ask for feedback from JF.

LIFE NOTES

BW: Unmeasured.
Sleep: 7 hours, fitful.
Body: Good; back was mildly crampy during squats. Will mob.
H20: 3/4gal.
Mob: 15min pre-training