November 30, 2014

Daily score: 6

Workout:


A. Power clean x1/Hang power clean x2 - 1 complex on the min for 10 min

108

B. Deadlift; 6x6; rest 3 min

165, 170, 175, 180, 185, 175

C. Barbell front rack walking lunges; 24 alt'ing steps x5; rest 75
seconds (heavy as you can take them)

68, 68, 68, 63, 58

+
row sprint 45 seconds @100% effort
rest 90 seconds
x5

220, 206, 206, 206, 207


Clean complex felt great.  I'm really improving with power from contact and I caught most of  them high on my neck.  Deadlifts were heavy today.  Was trying not to lose form.  Oh the lunges...so hard for me.  On the 3rd set at 68, I dropped it twice.  Legs were shaking from the start to finish and all the way through the short rest.  Rows were fine, fairly consistent :).  Thanks!

November 29, 2014

Daily score: 6

Workout:


A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2 min

10, 25, 35, 35, 35, 35, 35

B1. Bent over barbell rows; 4-6x5; rest 1 min

75x6
85x6
90x4
90x4
85x5

B2. Planche lean holds; accumulate 30 seconds x5; rest 1 min

15/15
15/15
14/9/7
14/16
10/10/10

C1. False grip ring rows; 12-15x5; rest 30 seconds

12 x 5

C2. FLR on rings; 30 seconds x5; rest 30 seconds

30 x 5

D. Strict knee raises @41x2; accumulate 30 perfect reps

30

+
yoga/stretching 20 min

Sore neck and shoulders this morning from DT.  Took a long time to warm up and get shoulders feeling mobile.  Planche holds are tough.  That's what I learned today.  Kinda hard on the wrists too.  Other than that pretty uneventful.  Thanks!

November 27, 2014

Daily score: 5

Workout:

1 mile partner shared turkey carry (#65 sand bag)

DT (resting while partner works) 5 rnds:
12 DL
9 Hang clean
6 Push jerk

1 mile partner shared turkey carry (#65 sand bag)

108#

Not sure how long this took..I broke each round after the 11th DL and after the 8th hang clean and did all those pieces unbroken.  The 6 push jerks unbroken got heavy.  I love DT though and it was really fun.  Especially with the built in rest so that I felt ready to push.  Thanks for the opportunity!

PS) knee feels great

November 26, 2014

Daily score: 4

Workout:

5k row for time:  22:50

Just the fact that I did this was impressive for today.  And I didn't die.  Success.  Thanks

November 25, 2014

Daily score: 4

Workout:

A. Strict pull ups; amrap in 10 min

31

B. Hanging (from pull up bar) L holds; accumulate 3:30

3:30 (9-15 second holds)

C. 45 degree (body line in relation to floor) ring rows; accumulate 45
perfect reps

45

D. Reverse grip barbell bicep curls; 8-10x5; rest 2 min

33x10
38x10
40x8
40x8
38x10

E. Passive hang from pull up bar; accumulate 5:30 (just hanging at the bottom)

5:30 (45-1:20 holds)

Strict pull ups felt good today, did one every 20 seconds.  The L-holds are still super hard but I'm not nearly as sore in the abs and quads from them as I was last week.  Rows were fine.  Reverse grip bicep curls still feel weird and are kinda hard on my right writst.  Passive hangs would have been no big deal except that my hands were really sore by then.  Got a blister.  Thanks!

November 23, 2014

Daily score:

Workout:


A. Strict press; 6-8x5; rest 2 min

53x8
58x8
63x8
65x8
67x7

B. Pike push ups; accumulate 45 perfect reps

45

C. FLR on rings in full external rotation; accumulate 3:30 not for time

3:30 (50,30,45,55,30)

D. Pike lifts; 14 reps x5; rest 90 seconds (2 second pause at the top
of each rep)

14x5

+
yoga/stretching 20 min

going to aerial yoga tonight

Neck feels a little tweaked from strict press I think.  Nothing I can't roll out and treat with Advil.  Pike push ups felt good on my shoulder today.  Nothing else exciting.  Looking forward to yoga tonight.  Thanks!

November 22, 2014

Daily score:

Workout:


A. Weighted eccentric only pull ups @41A1; 2-3x7; rest 2 min

26x3
26x3
28.5x3
31x3
35x2
35x2
35x2

B. Bent over barbell rows; 4-6x5; rest 2 min

85x6
85x6
90x5
90x4
90x5

C. False grip ring rows; 12-15x5; rest 90 seconds

15 x 5

D. Pronated grip above the bar isometric holds; accumulate 3:30

3:30 (took 28 minutes)

+
yoga/stretching 20 min


Nothing really to report other than the pronated grip holds are really tough.  Most of my holds were 10 seconds (8-13 range).  Thanks!

November 20, 2014

Daily score: 5

Workout:


A. Wall faing hs hold; accumulate 4 min in perfect form not for time

60sec,75, 80, 25

B. Pike push ups; accumulate 40 perfect reps

40

C. Side plank on hand; accumulate 2 min per side (rest 30 sec bw sides
when you come down)

Rt: 70sec,25,25
Lt: 75sec,45

D. Laying DB tricep extensions @42x2; 10-12x5; rest 90 seconds

12x12

15x8

12x12

12x12

12x12

Handstands felt much easier at the beginning of a workout.  Pike push ups go mostly fine but if I push at the wrong angle on the return something pinches in my right shoulder.  It's weird.  Nothing residual though.  I just have to keep them as verticle as possible.   Side plank was harder on the right.  The part that's hard for me is in the shoulders and wrists.  Mostly shoulder.  Tricep extensions were fun since I've never done them before.  The jump from 12 to 15# was huge.  I found again that my left arm tracks really well while my right takes more effort to control.  These were also challenging for the wrists.  Everything feels fine though.  And the knee feels great.  Thanks!

November 19, 2014

Daily score: 7

Workout:

Row 15 min easy
+
yoga/stretching 45-60 min



Rowed 3200m.  Stretched and rolled nearly everything.

November 18, 2014

Daily score: 7

Workout:

A. Strict pull ups; amrap in 10 min

23

B. Hanging (from pull up bar) L holds; accumulate 3 min

6-18 second hangs = 3 minutes

C. 45 degree (body line in relation to floor) ring rows; accumulate 40
perfect reps

40

D. Reverse grip barbell bicep curls; 8-10x4; rest 2 min

33x10
38x8
38x8
38x8

E. Passive hang from pull up bar; accumulate 5 min (just hanging at the bottom)

5, 1 minute hangs

I did one pull up every 20 seconds for awhile then had to drop to one every 30.  These feel like they are harder than they used to be.  As far as the L-holds go...I can do them and that is enough for now.  Keith even said they looked good.  Ring rows: I did 45 degrees at the top of the row and did sets of 5 mostly.  Reverse grip bicep curls were harder than I thought they'd be.  A bit of a challenge to keep the wrists straight too.  Passive hangs were fine...freezing bar and felt like my hands welded to it, lol.  Thanks!

November 16, 2014

Daily score: 5

Workout:


A. Strict press; 8-10x5; rest 2 min

55x10
60x10
62x8
62x8
60x8

B. Pike push ups; accumulate 40 perfect reps

40

C. FLR on rings in full external rotation; accumulate 3 min not for time

3 minutes (30 second increments)

D. Pike lifts; 12 reps x5; rest 90 seconds (2 second pause at the top
of each rep)

12 x 5

+
yoga/stretching 20 min


Strict press was pretty fatigued by the 5th set.  No sticking points or anything though, just tired muscles.  Pike push ups felt like no big deal at the start but got challenging toward the end.  FLR was fun...I think I just like being on the rings.  I was pretty solid for 30 seconds at a time.  Pike lifts were easier this week even with the 2 second pause, I feel them in my abs though.  I went to an aerial yoga class tonight!  It was considered 'restorative' too, so easy stretching/traction.  Super cool experience.  I went in blind and really enjoyed it. I kinda felt drunk after and hope to sleep like a baby now :).  Thanks!

November 15, 2014

Daily score: 5

Workout:


A. Weighted eccentric only pull ups @41A1; 3-4x6; rest 2 min

9x4
18x4
26x4
26x4
26x3
26x3

B. Bent over barbell rows; 6-8x5; rest 2 min

65x8
70x8
75x7
75x7
75x7

C. False grip ring rows; 10-12x5; rest 90 seconds

5 sets of 10 reps

D. Pronated grip above the bar isometric holds; accumulate 3 min

3 minutes: all 10 second increments

+
yoga/stretching 20 min


Not a lot to say other than the pronated grip holds were harder than the supine.  I was barely squeaking out 10 seconds at a time toward the end of the 3 minutes.  Thanks!

November 12, 2014

Daily score: 7

Workout:


A. Push jerk x3/Split jerk x1; 6 complexes; rest 2 min

93, 98, 103, 108, 108, 108

B1. CTB pull ups; accumulate 6 reps x5; rest 1 min

6,3

B2. Burpees; 10 AFAP x5; rest 2 min

27,26,26,25,26

C. Wall facing hs holds; 90 seconds accumulated x3; rest 2 min

90, 50/40, 55/35

D. Weighted pull up negatives; 5 slow controlled reps x5; rest 3 min
(jump up above and ensure you get to a full hang position)

20# for all


Jerk complex was all good until 108#, then the 2nd and 3rd push jerk got heavy and not as crisp.  The split jerks felt easy the whole way through though.  CTB...I must have tried about 15 times before I got one!  It was like I had forgotten how to do it.  Then I got about 4 singles in a row.  Failed a couple, got 5 and 6.  Rested a minute and then squeaked in three more.  Then I kept failing again.  I had spent a lot of time on these by then and felt like they were getting worse instead of better so I moved on.  Even of the 9 I did, none seemed as powerful or crisp.  And there was no way I was going to string any together.  Burpees felt like they were going to give me whip lash, lol.  Handstands were tough 'cause I was fatigued.  The 90 second hold was pretty painful.  Some numbness, left hand, gone now.  Pull up negatives felt strong.  I stayed at 20# because the 5th rep was challenging.  Thanks!

November 11, 2014

Daily score: 7


A. Deadlift; 6x6; rest 3 min

185, 195, 200, 190, 185, 185

B. KBS; 15 AFAP x5; rest 90 seconds

35#

C. Good morning; 10-12x4; rest 2 min

45x12
55x12
60x10
50x12

D. Barbell hip thrusts; 12-15x4; rest 2 min

85x15
95x15
105x15
110x13


I really pushed the weight on the dead lifts.  The 200x6 was pretty darn close to my max for 6.  I backed off because I could feel my back curving on the 6th rep.  Low back is pretty sore/tight today.  KBS were interesting...just because I was trying so hard to go fast and trying to find ways to make each rep shorter.  Not sure I've ever focused that much on that.  Good mornings are deceiving.  I always want to go up in weight but lose form pretty quick when I do.  Another good reason for a tight back.  I love the hip thrusters.  15 reps got challenging toward the end but felt strong.  Thanks!

November 9, 2014

Daily score: 4

Workout:

Row 500m @85%

rest 2 min

x8

2:00
1:58
1:59
2:01
2:04
2:03
2:04
2:03


Bad day all around. And this workout seemed like Everest for some reason. The whole 85% thing had me psyched out but I'm working on it.  Actually quite proud that I made it through d/t a mentally weak day. So glad I have this though. Thanks!

November 8, 2014

Daily score: 6

Workout:


A. Strict press; 5x5; rest 2 min

68, 73, 75, 78, 75x4

B. Strict pull ups; amrap in 5 min

18

C1. Negative bar dips; accumulate 10 reps x4; rest 1 min (as slow as
you can take them)

10 x 4

C2. Strict toes to bar; 10 reps x4; rest 1 min

10 x 4

D. Mountain climbers on rings; 20 reps x4; rest 90 seconds

20 x 4


Strict press felt strong.  My left arm is lagging a lot less since I've started rolling my shoulders forward at the start.  By the 5th set I just couldn't make that 5th rep happen.  Strict pull ups:  I did one every 20 seconds for the first 4 minutes and then all out the last minute.  It felt solid that way.  I did the dips on the rings because I don't have any bars to dip on at home.  They were tough and I feel tight/sore in the chest today, but went pretty well.   Strict toes to bar, I did 4, 3, 3 each set.  Felt like good progress, working on pulling the bar down in front of me.    Mountain climbers would have been no big deal but something weird kept 'catching' in my right groin when I'd try and throw that leg back.  I'd shake it out and start again but it slowed me down.  Weird.  And that groin is sore today.  Not sure what that's about.  But thanks anyway!  :)

November 6, 2014

Daily score: 8

Workout:

A1. Deficit deadlift (2"); 5x5; rest 10 seconds
135

A2. Broad jump clusters 1.1.1x5; rest 2 min (jump as far as you can,
land on two feet, no resetting and take off as fast and as far as you
can right into the next jump 3 consecutive times)
done

+
7 rounds for time:
10 DB power snatch 40# (alt arms)
40 double unders

18:16


Ankles felt better this morning.  My shins are a little sore though, weird.  Nothing serious though.  Abs are pretty sore.  Deadlifts were uneventful.  Maybe could have done a little more weight but that last set was pretty tough.  Broad jumps were fine but getting my body to transition quickly from jump to jump was  harder than I expected.  I love DB power snatches so enjoyed the WOD.  I tried to work on my breathing with the double unders...it's a work in progress.  I did the last few rounds in calm sets of 10.  I was definitely breathing heavy and 7 rounds felt like a lot.  I didn't have to break up the snatches but I did fail a couple just cause I pulled weird and didn't jerk. Thanks!

November 5, 2014

Daily score: 7

Workout:


A. Strict press; 6, 6, 6, 4, 4, 4; rest 2 min

65,67,70,72,75,75

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 30 seconds

60/30
50/40
35/30/25
40/26/24
30/35/25

C. Negative single leg tucked body lever eccentrics; 5 reps/side x3;
rest 90 seconds bw sides

5 per side x 3

D. Strict pull ups; amrap in 2 min x3; rest 2 min

6,6,4

E. False grip ring rows; 8-10x3; rest 90 seconds

8 reps x 3


Strict press felt a lot better with that tip to push my shoulders forward and head straight back.  I had a pretty steady matched ascent with both arms tonight too.  Just felt stronger.  However...handstands seemed rough after pressing.  And the 30 sec rest was short.  I have some numbness in my left hand that started somewhere during the 4th set but I'm sure it will be gone by morning.  The negative levers were HARD.  I tried to stay as straight as I could while keeping a tucked low back.  I felt it mostly in my upper abs.  But my arms were even tired by the end of it, from hanging on.  Strict pull ups seem hard again.  I did two together the first two sets but then was lucky to get one at a time and even failed some (a rep each set) just from needing more recovery.  False grip ring rows were fine, learning to position my hands better/quicker.  Oh yeah, for some reason my ankles have been really sore the last few days.  It's still kinda uncomfortable to jump rope...maybe better tomorrow.  Thanks!

November 4, 2014

Daily score: 8

Workout:


A. Squat clean; 10 singles @85+% 1rm; rest 2 min (focus on a tight
catch and not losing bottom tension)

108,108, 113, 113, 113, failed 118, 113, 113, 113, 113, 118

B. Front squat @33x1; 4-5x5; rest 2 min (tension in the pause)

65x5
70x5
75x5
80x5
85x5

C. Rear foot elevated unloaded paused split squat jumps; 5 reps/leg
x4; rest 1 min bw legs (pause at the bottom of the squat and then
explode out as fast as possible)

5repsx 4

+
5 sets:
10 power snatch 55#
10 bar facing burpees
rest 1 min bw sets

11:55 (round times: 1:26, 1:39, 1:36, 1:37, 1:33)

My calves were tight and sore during warm up with double unders.  I focused on keeping tension in the catch on the cleans and only lost it once but was able to get up.  I'm catching high and riding it down...basically I can still power clean more than I can clean.  I failed the 118 rep because I was thinking too many adjustments at once.  Front squats were awesome...really hard for me to hold in the bottom and challenging for breathing with that long of a tempo too...but good because I can feel how much room I have to improve :).  I only felt close to compromise on the last rep at 85.  Split squat jumps were fine...hard even without weight to get much air.  The WOD pushed me breathing wise but with the minute rest I was able to go unbroken and push each round.  The first round I did regular burpees and then remembered they were supposed to be bar facing and did them that was for the rest.  Some of the power snatching wasn't pretty but it was good practice.  Thanks!