August 29, 2014

Daily score: 8

Workout:

A. Deadlift; build to a 3rm (reset each rep on the floor)

225 (20# PR)

B. Snatch pulls; 5x5; rest 2 min

73 x 5
93 x 5
103 x 5
108 x 5
108 x 5

+
15 min amrap:
15 kbs 1.5 pood
15 burpees

5 + 15 + 1

Dead lifts felt great all the way up to 215#.  The 225# was tough, especially with resetting on the floor. Mostly my scapula/back gave, my legs were a little shaky but it was harder to keep my back straight vs. pushing with my legs.  I can't recall ever dead lifting anything over 185# more than once.  I know I've done 235# but only once and at a competition.  So I guessed that it was at least a 20# PR.  Snatch pulls were great practice.  At 108 they were heavy and I re-gripped each one on the floor.  The WOD: the KB swings were heavy.  I broke them up 8 and 7 pretty much the whole time.  My back felt kinda tired but they were also just hard to get up overhead.  The burpees were not trouble, I did them all unbroken.  When I was done my right shoulder/delt area was kinda in spasm.  I stretched and rolled it out a lot and it feels better tonight.  Thanks!

August 27, 2014

Daily score: 9

Workout:

A. Behind the neck push press; 4, 4, 2, 2; rest 2 min

95, 100, 105, 110

B. Split jerk stance strict press; 2-3x4; rest 2 min

80 x 3
85 x 2
85 x 2
85 x 0
80 x 2

C. FLR on rings in ext rotation; amsap unbroken x5; rest 90 sec

45, 50, 53, 51, 55

D. Hanging L-hold; amsap unbroken x4; rest 2 min (keep your body line
perfect and toes pointed above your hips and hang from the bar)

10, 10, 10, 10

E. Scap pull ups; accumulate 40 reps with a 1 second pause at the top
of each rep

40


Behind the neck push press felt strong.  I did move away from the wall on the 110 set because I wasn't sure if I'd get it twice or not, but I did no problem.  Split jerk strict press are so tough.  I failed the first rep of the 4th round because my left shoulder seemed to catch right below chin level with the bar.  So I went down in weight and two at #80 was still tough but shoulder felt fine.  FLR's were fine.  The hanging L-holds were tough!  I felt it in my low abs, and my quad cramped one time too.  Those 10 seconds felt like forever.  The scap pull ups felt great, I did sets of 10.  Thanks!

August 26, 2014

Daily score: 8

Workout:

A. Back squat; 6x6; rest 2 min

100, 105, 110, 120, 125, 130

B. Hang squat clean; 3 reps on the min for 6 min (moderate effort)

78

C. OHS @22x1; 5-7x4; rest 2 min

53 x 4
33 x 7
38 x 7
43 x 7

+
For time:
Row 1k
50 box jumps 20"

7:07 (row 4:18)

It was HOTT today!  It's funny because the 100#  x 6 back squat felt challenging but I was able to do 130, so go figure.  I did wear my weight belt for the last three sets, I think it gives me confidence.  I was hoping to get up to 135 but I just squeaked out the 130.  Hang squat cleans felt good.  OHS, I started at 53 and my wrists and shoulders just didn't want to do more than 4 so I dropped back down.  I kept the tempo and form strict though.  The wod was fine, I stepped down on the box jumps but did them unbroken.  Thanks!

August 25, 2014

Daily score: 7

Workout:


A. Strict pull ups; amrap in 75 seconds x3; rest 2 min

10,10,9

B. Feet elevated on box in L position ring pull ups @21x2; accumulate
40 reps not for time

40

C. Hinge rows; accumulate 30 perfect reps not for time

30

+
4 sets:
Run 400m
15 feet elevated ring dows
1 min hollow body holl
rest 2 min bw sets
(ensure quality of all movements)

No problems with strict pull ups.  The L position pull ups felt great during the strength session but really hard during the wod.  Hinge rows felt stronger this week.  The wod didn't strike me as a very hard one but the pull ups were much harder after running or maybe my arms were just tired.  I could do 5 then I had to do sets of 3.  I had to split the hollow body hold into two 30 second holds too.  But I ran well :).  Thanks!

August 22, 2014

Daily score: 7

Workout:


A. Strict press; 3x3; rest 2 min (same weight across, moderate effort) @31x1

75, 75, 75

B. Snatch grip push press @31x2; 3-4x3; rest 2 min

75 x 4
80 x 4
85 x 3

C. Back squat; 10, 6, 2; rest 2 min

110, 120, 145

D. Pressing snatch balance x3/OHS x3; rest 1 min x5 complexes

53 x 5 complexes

E1. Feet elevated on a box HS hold; amsap unbroken x3; rest 1 min

60, 45, 40

E2. 45 degree parallete support holds; amsap unbroken x3; rest 1 min

35, 30, 30

+
Row 15 min easy

3300m


Strict press felt great.  The snatch push press is tough, especially in the front rack position, awkward.  My legs were tired from the back squat series but I felt like I picked the right weight.  I loved the OHS complex.  53# was challenging enough.  The foot elevated hs holds were really hard today.  I felt it in my elbows but no pain or numbness.  The parallete holds were much harder than I thought they'd be.  I mostly felt it in my shoulders.  Rowing felt good.  Thanks!

August 20, 2014

Daily score:  7

Workout:

A. Clean deadlift x3/Power clean x3/Hang power clean x3; rest 3 min x5 complexes

73, 93, 98, 103, 108

+
10 sets:
5 deadlift 185#
10 bar facing burpees
Run 200m @85-90%
rest 90 seconds bw sets

32:43


The complex was great practice.  I felt like all the reps were pretty clean until the last 2 at 108 when I split a bit.  The WOD was more challenging than I expected.  185 was heavy.  I did them all unbroken without dropping but I wanted to drop them.  It's been awhile since I deadlifted heavy.  That was the hard part for me.  I'm sure I was not running as fast as I thought I was either.  Each round took between 1:45 and 2:15 ish.  Loved the burpees...I did them jumping over the bar each time, I'm pretty sure that's what bar facing burpees means.  Thanks!

August 19, 2014

Daily score:

Workout:

A. Behind the neck push press; 5, 5, 3, 3; rest 2 min

83x5
88x5
93x3
103x3

B. Split jerk stance strict press; 5-6x3; rest 2 min

53x6
73x6
78x5

C. FLR on rings in ext rotation; amsap unbroken x5; rest 2 min

45, 55, 50, 54, 60

D. Bent knee L-pull ups; amrap perfect reps in 8 min (if you can't
perform these, perform the feet on the box ring pull ups again here in
the same time frame)

13

Behind the neck press felt strong tonight.  Split jerk strict press was tough.  I realized I needed to widen my stance.  78 x 5 was a struggle each rep.  FLR was tough to keep external rotation.  I did feel stress in the elbows but no numbness or pain.  I was really excited that I could do the L pull ups.  I did struggle at the start of each pull up to engage my lats in that position.  Just a little drop of the legs made it a lot easier but I did my best to keep them at 90 degrees.  Oh yeah, and I added the time for the 2.5k row to yesterday's workout.  Thanks!

August 18, 2014

Daily score: 7

Workout:

A. Back squat clusters 5.3.1x5; rest 20 seconds/rest 3 min (increase
weight within the cluster)

105, 115, 130
110, 120, 130
115, 125, 135
115, 125, 140
115, 125, 145

B. Pressing snatch balance; 5x5; rest 2 min

33, 43, 48, 53, 53

C. OHS @22x1; 8-10x3; rest 2 min

33 x 10
43 x 10
48 x 9

+
10 rounds for time:
Row 250m
5 box jumps 20"

15:53 (2500m row= 10:32)

Back squats felt strong today.  Still waiting for my weight belt to come in the mail.  The 115 x 5 felt a lot better than last week.  Pressing snatch balance was a fun exercise.  It was great practice for shoulder position, abs, depth.  The 5th reps was hard.  OHS's were tough!  Especially the tempo. My shoulders, elbows, wrists, fatigued first.  I thought the WOD wouldn't be bad but it was HOTT today and humid.  I was sweating like a pig by the end.  But, I was super happy that I kept my rowing pace between 2:00 and 2:05.  I think the little box jump break really helped me row harder.  I didn't feel tired really til round 8, 9.  Thanks!

August 17, 2014

Daily score: 6

Workout:



A. Strict pull ups; amrap in 1 min x3; rest 2 min

8, 8, 7

B. Feet elevated on box in L position ring pull ups @21x2; amrap
unbroken x3; rest 2 min

6, 6, 6

C. Hinge rows; accumulate 20 perfect reps not for time



D. 45 degree bulgarian ring rows; amrap unbroken x3; rest 2 min

24, 20, 21

+
3 rounds for time:
Run 400m
20 KBS 1.25 pood

Went wind surfing again today.  I think I've got the hang of it so didn't feel quite as tired or sore tonight.  Strict pull ups felt good.  I did  a couple sets of 3.  The L position pull ups were harder than I expected. The hinge rows were not that bad.  My biceps were tired by the time I started the bulgarian rows, but they were fine.  I went to the park for the WOD and forgot my phone so I didn't  have a way to time it. But I did it all unbroken and can't imagine it took longer than 8 minutes or so :).  Thanks!

August 16, 2014

Daily score: 5

Workout:


A. Snatch grip push press @31x2; 5-6x5; rest 2 min

53x6
58x6
63x5
63x6
68x5

B. Back squat; 10, 10, 10; rest 2 min

88, 93, 93

C. Drop snatch; 2 reps on the min for 10 min (light and fast and
perfect shoulder position)

43#

D1. Feet elevated on a box HS hold; amsap unbroken x3; rest 1 min

60 sec each

D2. 45 degree parallete support holds; amsap unbroken x3; rest 1 min

see note

+
Row sprint 2 min @90% effort
rest 1 min
x3

508, 499, 490

Learned to wind surf today.  All in all it went pretty well.  Mostly an ab workout I think.  It was a fun but long day in the sun and when I got home I was pretty beat.  Took a nap and then felt ready to workout.  The snatch grip push press were tough.  I noticed that bringing my grip in even an inch made it a lot easier but I wasn't sure if I should do that so I kinda went back and forth.  My elbows did feel a little strain with this but not bad.  The back squats felt heavier than they should have I think but I was already kinda tired.  I was happy with my depth and form though, feeling stronger.  Drop snatch was a great exercise.  I was kinda excited because I felt like I learned and improved from it. The HS holds were fine.  I could not could not get into even a straight L-sit on the parallette without my abs cramping!  So I bailed and moved on.  The rowing was fine, glad when it was done :)  thanks!

August 14, 2014

Daily score: 9

Workout:

A. Power clean; build to a max

128 

B.  8 min amrap power cleans @90% of A

28 @113

+
20 min amrap @zone 1 pace
Row 500m
10 burpees

5 rounds + 275m

Felt great this morning.  Was really excited to be going to my coaching appointment at CrossFit Portland.  I worked with Xi from 9-10:30.  We went over double under technique, then chest to bar skills, and then he coached me through the power clean max and 8 min AMRAP.  I actually got a couple chest to bar and now I have some skills to practice.  Setting the power clean max went really well.  We went slow and did about 2 reps per weight.  He wanted to see good reps before he let me go up in weight.  I did 128 3 times.  The first was bad, second really good, and third kinda shaky.  So I didn't try 133.  The 8 min AMRAP was tough but fun.  The middle reps were my best.  I failed 2 for sure, maybe three.  The 20 minute amrap was fine, felt like an easy jog.  I also signed up for their open gym today so I have access to anything there if you want to use it in programming.  The only thing is I will probably only get there on my days of or weekends.  Thanks!

August 13, 2014

Daily score: 9

Workout:


A. Behind the neck push press; 5x5; rest 2 min

58, 68, 78, 83, 88

B. Split jerk; 7 singles @82% 1rm; rest 2 min

118

C. Push press @51x1; 2-3x5; rest 2 min

73x3
78x3
83x3
88x3
93x3

D. Strict pull ups; amrap in 12 min (Sets of 2 unbroken)

17 sets of 2 = 34 pull ups

Behind the neck press was fun.  I tended to want to tuck my chin quit a bit but other than that it felt pretty strong and comfortable.  Shoulda started heavier.  Split jerk felt heavy.  Some were prettier than others but I got them all.  Push press felt solid today too.  My back is tired from yesterday and kept wanting to cramp a little on the pull ups, weird.  But I was excited to beat my single pull up score in 12 minutes with the doubles.  I rolled out my back quite a bit after and feel better now.  Thanks!

August 12, 2014

Daily score: 6

Workout:


A. Back squat clusters 6.4.2x5; rest 20 seconds/rest 3 min (increase
weight within the cluster)

95/105/110 x 5

+
10 unbroken overhead squat 45#
Row 500m @85-90%
rest 90 seconds
x6

3:05, 2:10 row

3:00, 2:10

2:58, 2:12

2:57, 2:15

2:52, 2:15

2:50, 2:12

The back squats were at my max today.  Every set I was struggling to make it through so I didn't add any weight.  I did work the last two nights, always throws me off.  The WOD was tough as usual.  I definitely felt the shorter rest interval.  The OH squats felt easy until round 5 and 6.  Not sure why my row times were slower other than I must just be a little tired.  I felt like I was rowing fast :).  Thanks!

August 10, 2014

Daily score: 8

Workout:

A: Strict pull ups, AMRAP 7 min, rest 3 min x 2

26, 22

B: Weighted eccentric only pull ups @51A1; 1.1.1.1.1x 5; rest 15 sec/rest 2 min

20, 22.5, 25, 22.5, 20

C: 45 degree bulgarian ring rows; amrap unbroken x 6; rest 2 min

24, 24, 24, 24, 22, 24

+ run 15 min z1


I needed a little more recovery for the pull ups this week compared to last, but they felt ok.  The hardest part of the eccentric pull ups is not dropping at the bottom and the lower 1 second hold.  Ring rows tire out my biceps.  The running is very enjoyable.  Thanks!

August 9, 2014

Daily score: 8

Workout:


A. Squat snatch; 12 singles @80% 1rm; rest 2 min

73#

B. Front squat; 5, 4, 3, 2, 1; rest 2 min

85, 95, 110, 120, 135

+
For max meters/time:
20 seconds max effort row
rest 2 min
45 seconds max effort row
rest 4 min
500m max effort row
rest 8 min
1k row for time

97m, 207m, 1:51, 4:16


Snatching felt weird today.  It wasn't heavy I was just feeling off.  I kept jumping.  I had a few good ones though.  Front squats felt great.  I think I kept good form with good depth.  No weight belt today.  Rowing...the two short ones were fine...I soooo wanted to get a faster 500m time.  I think I get all stressed about it and start tightening up in my shoulders, etc.  The 1k wasn't bad, I tried to relax.  Ah well.  Thanks!

August 7, 2014

Daily score: 8

Workout:


A. Power clean x1/Hang power clean x3; rest 2 min x6 complex

83, 93, 98, 103, 108, 113

B.  Single leg deadlifts; 8-10x4; rest 1 min bw sides

53 x 9
53 x 10
58 x 10
63 x 8

+
21-15-9
power clean and jerk 65#
bar facing burpees

12:21


The clean complex was good practice for me.  I'm having an easier time making contact and keeping good form from the floor more than the hang.  The 113 set I started to split my legs a bit.  Single leg dead lifts felt better this week.  The right leg felt not quite as behind the left in strength.  The WOD was challenging.  Mostly the 21 and 15 clean and jerks.  I strung them all together but had a hard time getting any kind of rhythm.  By the end my back was tired too.  Burpees were no problem :).  Thanks!

August 5, 2014

Daily score: 8

Workout:

A. Seated behind the neck press; 3-5x5; rest 2 min

65 x 4
65 x 4
65 x 3
65 x 3
65 x 4

B. Split jerk; 7 singles @80% 1rm; rest 2 min

113

C. Push press @51x1; 4-5x5; rest 2 min

53 x 5
63 x 5
73 x 5
83 x 5
88 x 4

D. Strict pull ups; amrap in 10 min (Sets of 2 unbroken)

17 sets of 2


The behind the neck press was challenging on my shoulders.  I had to play around with the grip width a lot.  My shoulders just seemed to 'catch' a little on the way up.  Not painful though.  The split jerks were harder than I thought.  It was good practice.  Push press felt good.  Strict pull ups were harder after having tired my arms out a bit but I still feel like I'm improving there a lot.  Thanks!

August 4, 2014

Daily score: 7

Workout:


A. Back squat clusters 5.3.1x5; rest 20 seconds/rest 3 min (increase
weight within the cluster)

100/105/110
100/110/115
100/115/130
105/125/150
105/125/145

+
10 unbroken overhead squat 45#
Row 500m @85-90%
rest 2 min
x6

3:00
2:57
2:56
2:53
2:47
2:44

Surprisingly, I'm not at all sore from yesterday.  Back squats felt great.  The 150 on the 4th set was a little shaky.  The WOD even seemed a little easier this week.  Although my legs were spent going into it.  All of the rows were around 2:05.  Thanks!

August 3, 2014

Daily score: 5, worked last night

Workout:


A. Strict pull ups; amrap in 6 min; rest 3 min x2

6min= 24, 6min= 25

B. Weighted eccentric only pull ups @51A1; 1.1.1x5; rest 15 sec/rest 2 min

35#

C. 45 degree bulgarian ring rows; amrap unbroken x5; rest 2 min

20, 22, 21, 21, 22

+
run 15 min z1


The strict pull ups are going so well.  It's so exciting to be making so much progress there.  My arms were tired by the eccentric pull ups.  35# was very challenging.  My biceps were burning on the ring rows!  It took the whole 2 minutes for them to calm down.  The run felt wonderful.  I love being able to run outside without worrying about how fast or how far.  Thanks!

August 2, 2014

Daily score: 4

Workout:

A. Squat snatch; build to a max
93

B. Front squat; build to a max
155 - 15# PR

+
For time:
75 wall balls
2k row
75 wall balls

22:46 (20# WB, Row = 9:13)

Getting 93# on the Snatch today was a challenge.  I tried 98 a couple times but wasn't even close.  I worked last night and it was really hot.  Going into this workout I was feeling sluggish.  Also, mentally anticipating all the wall balls was really messing with me.  Just not a very pumped up day.  However, I PR'd my front squat by 15# and it felt really good.  My upper back curved a bit but my legs felt strong.  I used the 20# wall ball because the wall I was using was only 9 feet, I thought it was a good compromise.  Honestly, with wall balls, I feel like then suck equally no matter how heavy the ball.  The most I did unbroken was 25.  The row was fine.  I lived :).  Thanks!

July 31, 2014

Daily score: 8

Workout:


A. Power clean clusters 2.2.2x5; rest 20 sec/rest 2 min

93

B.  Single leg deadlifts; 8-10x3; rest 1 min bw sides

53 x 8
53 x 8
53 x 10

+
5 rounds for time:
15 kbs 1.25 pood
30 seconds hollow rock
30 seconds side plank/side

12:56

Power cleans were great practice.  I felt like I hit about 50% of them just right with the new technique I'm training to ingrain.  Single leg dead lifts are still much more challenging on my right side than my left but no pain or discomfort.  For the WOD, I did all the KBS unbroken and was surprised how challenging the 30 second side planks got on the 4th and 5th round.  Thanks!