December 31, 2016

Daily score: 7

Workout:

A. Squat snatch; 10 singles @82-92% 1rm; rest 2 min

98x6,103x3,108 failed x 2, 98

B. OHS; 3, 3, 2, 2; rest 2min

93,98,103,113

C. Clean grip deadlift; 3, 3, 2, 2; rest 2 min

183,203,x,x

D1. Ring rows @2010; amrap unbroken x5; rest 1 min

11,10,10,10,9

D2. DB bench press; 10-12x5; rest 1 min

30x12
35x12
35x12
40x10
35x11

E1. Seated pike lifts; 10 reps x4; rest 1 min

10x4

E2. V-ups; 10 reps x4; rest 1 min

10x4

Well...I guess this was a good one to end the year on...seems to have gone with the theme.  I worked last night and work tonight but I was feeling pretty good and energized going in to this workout.  My calf felt 70-80%, only a little pulling on a couple of the snatches.  Snatching was great!  I made myself hit 98 really clean before I added weight.  The reps at 103 felt good too, but I did some weird correction in my left wrist during one rep and my left forearm got a little tweaked.  I failed 108 twice because my elbows kinda gave out :/.  I moved on to the OHS feeling pretty good and thinking how much better this workout felt than last week when I was doing it and had a terrible headache.  The OHS felt so so much better and lighter than last week.  Really felt solid.  And then during the second set of DL's I tweaked my back :(.  It felt like a separation low in the sacrum area on both sides.  Legs and hips seem fine.  But low back is not good.  The rest was fine on the back other than the v-ups required really good form.  I went way more steep on the ring rows this week and the DB bench smoked my arms, I gave it everything.  Bummed about my back but trying not to blow it out of proportion.  I wish I was making all this stuff up.  Feels the same as what has happened in the past and I know it will get better.  Happy new year!

December 30, 2016

Daily score: 5 (calf not right)

Workout:

A. Hang squat clean; 7 singles @90% last weeks tough; rest 2min

128 x 7

B. Front squat; 10 sets of 3 @85% 1rm; rest 2 min

138x3x9

C1. Singel leg RDL; 8-10x4; rest 1 min
C2. Natural knee extensions; 5 reps x4; rest 1 min
+
Assault bike sprint 15 secds @100%
rest 15 sec
10 thrusters AFAP 65#
rest 4 min
x5 sets

Road for 15 mins

Calf felt better today than yesterday.  Still tight and stiff and sore.  Hang squat clean singles went fine didn't seem to aggravate it too much.  By the 8th set of squats I felt and little strain (in the calf) and the 9th set a little worse so I called it good.  I skipped to the bike and road for 15 mins, stretched and called it a day.  Thanks!

December 28, 2016

Daily score:  7

Workout:

A. Split stance two arm DB strict press; 8-10x5; rest 90 sec (switch
split stance front foot)

25x10
30x8
25x9
25x8
20x10

B1. Pike position on box shoulder taps; 20 reps x5; rest 1 min

20x5

B2. Ring lean away pull ups; amrap unbroken @20x1 x4; rest 1 min

3,3,3,2,3

C1. Incline bench DB batwing rows; 10 reps x4; rest 1 min

25x10x4

C2. Ring pull ups; amrap unbroken @31x3 (externally rotate and
protract at the top of each rep) x4; rest 2 min

2,2,2,2

D1. HAnging L hold; amsap x4; rest 1 min

11,10,10,9

D2. Side body overarch; 6 reps x4/side; rest 1 min

6/side x 4

+
For time:
60 burpees
200 double unders


10:56 (only to 157 du's)
60 burpees = 4:36
100 du's = 4:02

+
mobility work 20-30 min

Done

Everything went really well in this workout until the du's.  I did get some right quad cramping during the L-holds.  Burpees went well.  Somewhere around 120 du's my right calf started to hurt/feel tight.  By 140/150 it was turning to sharp stabbing pain so I stopped.  I couldn't stretch it out so it wasn't a cramp.  It's pain at the mid calf, kinda lateral and at the base of the calf muscles.  I was so hoping it would be better in the morning.  I took an Epsom salt bath too.  But it still hurts.  Hurts to walk.  My body does not appreciate impact.  And last week the day my knee swelled up was the day after du's.  I'm guessing that I may not be able to do much with a lame calf...I will feel it out later this afternoon.  I was looking forward to this workout.  Thanks!

December 27, 2016

Daily score: 7

Workout:

A. Hover squat snatch; 6 triples rest 2 min

73,78,83,83,88,88

B1. RNT OHS; 10 slow controlled reps x4; rest 1 min
B2. Barbell OH in place split squats from lunge position; 6 reps @3030
on each leg x4; rest 1 min

Done

C. Snatch grip RDL; 6-8x4; rest 2 min

98x8x4

D. KB snatch; 10 reps x4/side; rest 1 min bw sides

26,35,35,35

+
Row sprint 15 seconds @100%
rest 45 sec
15 sec max reps burpees
rest 90 sec
x8 sets

5cals/6burpees
6/6
6/6
5/6
6/6
6/6
6/6
6/6

+
E. Single leg sorensen holds; 20 seconds x5; rest 40 sec

20/leg x 5

I enjoyed the hover snatches.  The third rep and 88 was tough each set.  I had to focus on not losing tension.  B series was tough, same as last week, challenging keeping lower core tension.  RDLs went well, hands are about at their limit at 98.  KB snatches were (as expected) waaaay better after watching some technique videos.  35# still was challenging.  Row and burppees was kinda fun.  Sorensen holds were tough again...in a good way.  Thanks!

December 23, 2016

Daily score: 5 (headache and sore quads/neck)

Workout:

A. Squat snatch; 10 singles @80-90% 1rm; rest 2 min

93,93,95,95,98,100 failed,100,103,105 failed, 98

B. OHS; 3x3; rest 2min

93x3x3

C. Clean grip deadlift; 3x3; rest 2 min

153
173
183

D1. Ring rows @2010; amrap unbroken x4; rest 1 min

17,16,14,14

D2. DB bench press; 10-12x4; rest 1 min

30x12x4

E1. Seated pike lifts; 10 reps x3; rest 1 min

10x3

E2. V-ups; 10 reps x3; rest 1 min

10x3

I know I have had a lot going on lately, sadly I am not making up all these weaknesses...tonight I had a headache going into the workout and after it developed into a full migraine.  I swear I am not having a breakdown.  Actually enjoying the season and family and my workouts.  Everything has just been busy.  I could handle to drink more water I am sure.  Normally this workout would be a blast, looked like fun.  But I struggled through it.  Legs were sore and are super sore now, the day after.  Quads mostly, glutes too.  Snatches just felt heavy, mostly had trouble stabilizing in the bottom prior to standing on the fails.  OHS were tough by 3 at 93, mostly legs struggled I think.  DLs felt good, hardest on the hands/thumbs.  Everything else went really well.  Good to have a couple days off work and relax.  Thanks!

December 22, 2016

Daily score: 6

Workout:

A. Hang squat clean; build to a tough single

143

B. Front squat; 10 sets of 3 @83% 1rm; rest 2 min

At 135

C1. Singel leg RDL; 8-10x3; rest 1 min

10 x 3

C2. Natural knee extensions; 5 reps x3; rest 1 min

5 x 3

+
Assault bike sprint 15 secds @100%
rest 15 sec
10 thrusters AFAP 65#
rest 4 min
x4 sets

Meters/seconds
96/28
94/30
93/27
92/25

I maybe could have gotten 5 more pounds on the hang clean if I had been going for a 1rm.  The rep at 143 I hit the bottom slack and managed to regain tension and slowly get out of the front squat.  All of the front squats were challenging in 'B'.   I stayed focused and didn't give up.  The last rep felt like the last one I had in me.  'C' went well.  For the WOD, I had to row 15 seconds instead of bike (traffic was impossible, couldn't get to the gym).  This combo was very painful for me...I kept wanting to wait longer to start the thrusters or do the thrusters first.  Doing them while out of breath from the row was painful.  And 10 seemed way more than 10.  Thanks!

December 19, 2016

Daily score: 6

Workout:

A. Split stance two arm DB strict press; 8-10x4; rest 90 sec (switch
split stance front foot)

20x10
25x10
30x8
30x7

B1. Pike position on box shoulder taps; 20 reps x3; rest 1 min

20x3

B2. Ring lean away pull ups; amrap unbroken @20x1 x3; rest 1 min

3,3,3

C1. Incline bench DB batwing rows; 10 reps x3; rest 1 min

25,30,25

C2. Ring pull ups; amrap unbroken @31x3 (externally rotate and
protract at the top of each rep) x3; rest 2 min

2,2,2

D1. HAnging L hold; amsap x3; rest 1 min

10,12,13

D2. Side body overarch; 6 reps x3/side; rest 1 min

6/side x 3

+
3 rounds for time:
20 burpees
50 double unders


8:50

+
mobility work 20-30 min

Done


The pull up variations were hard today...I felt heavy but I kept the tempo.  I nearly got a third rep on each of C2.  My right quad kept cramping on the L-sit hang holds.   But even if it hadn't, I don't know how much longer I would have made it.  WOD had me laying on the floor after.  Damn du's...still doing sets of 10-15 and getting tense.  Thanks!

December 18, 2016

Daily score: 6

Workout:

A. Hover squat snatch; 6 doubles; rest 2 min

73,83,83,88,88,93

B1. RNT OHS; 10 slow controlled reps x3; rest 1 min
B2. Barbell OH in place split squats from lunge position; 6 reps @3030
on each leg x3; rest 1 min

Done

C. Snatch grip RDL; 6-8x3; rest 2 min

83x8

93x8

98x8

D. KB snatch; 10 reps x3/side; rest 1 min bw sides

26x10/ea

35x10/ea

26x10/ea

+
Row sprint 15 seconds @100%
rest 45 sec
15 sec max reps burpees
rest 90 sec
x6 sets

5cals/6 burpees

6/6

5/6

5/6

5/6

6/6

+
E. Single leg sorensen holds; 20 seconds x4; rest 40 sec

Done

Hover snatches felt really smoothe, something about that pause helped me hit better positions.  B series was good, the OHS's were hard on the core, especially my low abs/back.  RDLs good.  KB snatches were awkward, I don't think I've ever done them much...I was flipping the bell on to my forearm and it hurt and wrist was weird at 35#...thinking about it now I probably should have just let it rotate in my hand.  Row and burpees was fun.  Single leg sorensens are HARD.  Legs are feeling pleasantly tired.  Thanks!

December 13, 2016

Daily score: 7

Workout:

A) 10 squat clean singles at 89%, rest 2 mins

133x10

B)  Concentric front squat clusters 1.1.1 x 6, rest 20 sec / 2 min

103
113
108
103
103
103

C)  Rearfoot elevated single leg split squats, 6-8 x 3, rest 1 min btw legs

8/side x 3

D)  tall kneeling around the world with slamball, 10 each way x 3

10x3

E)  Hip CARS

4 each side

I was uninspired by the gym workout today and really was aching to use my legs.  So I came up with this by picking some things you have had me do in the past.  Cleans felt satisfying and I didn't miss any.  The success of the lift is all in being able to keep my core/back tension.  It's so challenging at this weight.  Concentrics were HARD after the heavy cleans and I focused on perfect form driving straight up.   Everything else was uneventful.  My right external hip rotation is way more limited than the left I noticed after while stretching...seems to get jammed up sometimes.  Thanks!

December 12, 2016

Daily score: 7

Workout:

A. Ring to chest isometric hold; amsap x4; rest 90 sec

20,25,20,20

B. Ring pull ups; amrap unbroken x4; rest 2 min

3,4,3,3

C1. Incline bench batwing rows; 10 reps + 10 sec isometric hold x5; rest 1 min

20#x10x5

C2. Ring push ups @31x3; amrap unbroken x5; rest 1 min

7,6,6,6,6

+
20 min amrap:
3 strict pull ups
25 sec hs hold against wall
25 sec side plank per side
50 foot bear crawl
50 foot crab walk

6 rounds

Gym was cold and biceps felt tight on the holds.  Ring pull ups were hard this week, that was all I had.  C went well.  Amrap went well too, wrists held up better than before but did get sore.  The side planks were the hardest, i would shake at the elbow joint for the last 10-15 seconds.  Thanks!

December 11, 2016

Daily score: 5

Workout:

A. Single arm DB power snatch; 8 alting reps x4 rest  90 sec

45x8
50x8x3

B. Power snatch x1/hang power snatch x1; rest 90 seconds x7 complexes


83x3 complexes, 88x4 complexes

C1. Wall assisted good morning; 6 slow controlled reps x4; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x4; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x4; rest  1min

Done

+
For time:
1k row (4:23)
200 double unders (8:30)
1k row (4:27)

17:20

+
assault bike 15 min easy cool down (not done, no access to bike today)

Something is not right with my gut today...thank goodness I did this at home because I had to make a few trips to the bathroom.  Maybe TMI but I'm certain it didn't make for the best workout.  DB snatch went fine, complex did too but felt heavier this week.  Last time I remember feeling like I could do 93 but knew it was a long shot this week.  C series was fine.  WOD just felt like I had my feet in mud and I cannot believe how long it took me to do those DUs!  I did all sets under 20.  No AD at home so had to miss that.  Thanks!  I'm sure I will be better tomorrow :).  

December 2, 2016

Daily score: 7

Workout:

Class

Back squats, 5 sets of 2 building to a 2 rep max

123, 143, 153, 163, 173

This was a crazy day...I had tried to fit too much in.  I did show up just as class started but the gym was freezing (it was late morning) and I just didn't feel warmed up even after the 'warm up'...which when I join class always feels too short.  So squats felt fine, nothing hurt, I just felt stiff.  And I was stressed about making an appointment downtown after so I had to leave before the wod.  I'll send an email about all I have going on.  Thanks!

December 1, 2016

Daily score: 7

Workout:

A. Snatch pulls; 5x5; rest 2 min

103x5x5

B. Single leg DB RDL; 8-10x4/side; rest 1 min bw sides

25x10
30x10
35x10
35x10

C. Single arm DB elbowing rows; 8-10x3; rest 1 min bw sides

15x10
20x10x2

D. Muscle up transitional skill work - 10 min

Done

E1. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
E2. Negative tuck vertical body levers; 4 slow controlled reps x5;
rest 90 sec (engage lats aggressively)

Done

+
Assault bike sprint 10 seconds @100%, rest 1:20, x6

All 7-9 cals 

Snatch pulls felt good.  Rdls went well, around rep 6-7 is where I start to lose balance.  Rows were fine, got heavy fast.  Muscle up work was fun, I did band assisted transitions.  'E' was rough, abs lats were definitely feeling it.  Sprints...even just 10 seconds had me breathing heavy for the whole 1:20 rest!  Thanks!

November 30, 2016

Daily score: 7

Workout:

Class- dropped in to a friend's gym and did a strongman type workout with her

A)
50 push ups not for time

B)
5 single reps at max weight, circus dumbbell

50# approx x 5-10

C)
DB shoulder complex:
3 rounds of-
15 front arm raises
15 lateral raises
15 bent over flies

I used 8# for the front and lateral and 3# for the bent over flies

D)
3 attempts at max unbroken hspu (kipping)

7,6,6

E)
3 attempts at max unbroken ring dips

4,4,4

F)
Plank on rings
1:00 on/ :50 rest
:50 on/ :40 rest
:40 on/ :30 rest
:30 on/ :20 rest
:20 on/ :10 rest
:10 on

This was fun...mostly being somewhere new and hanging with my friend.  Circus DB was awkward, I stayed light so as not to tweak anything.  The shoulder complex set my shoulders on fire...those always make my neck tight too.  I was happy I could even do hspu's after.  I tried a strict one but couldn't get it.  I can't remember last time I did ring dips and was happy I could do a few.  The plank challenge was hard...I tried to keep a hollow body, external rotation, and protraction.  Thanks!

November 29, 2016

Daily score: 7

Workout:

A. Ring to chest isometric hold; amsap x3; rest 90 sec

20,22,21

B. Ring pull ups; amrap unbroken x3; rest 2 min

4,5,5

C1. Incline bench batwing rows; 10 reps + 10 sec isometric hold x4; rest 1 min

15#, 20 x3

C2. Ring push ups @31x3; amrap unbroken x4; rest 1 min

6,7,7,6

+
20 min amrap:
2 strict pull ups
20 sec hs hold against wall
20 sec side plank per side
50 foot bear crawl
50 foot crab walk

7 rounds


Everything went well but the wod was a killer on the shoulders and especially the wrists.  I don't think I could have made another crab walk because my wrists were getting sore.  Thanks!

November 28, 2016

Daily score: 7

Workout:

A. Single arm DB power snatch; 8 alting reps x3 rest  90 sec

50,50,50

B. Power snatch x1/hang power snatch x1; rest 90 seconds x5 complexes

83,83,88,88,88

C1. Wall assisted good morning; 6 slow controlled reps x3; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x3; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x3; rest  1min

Done

+
2 rounds for time:
Row 500m
50 calories assault bike

13:25 (2:01,4:20,1:58,4:01)

+
assault bike 15 min easy cool down

Done

Everything went well...power snatch complex was good practice...trying to get full extension and not let the arms wobble :).  Everything else felt good, nothing to note.  Thanks!

November 25, 2016

Daily score: 7

Workout:

A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 8
min @moderate load

75x1, 80x7

B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x5/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x5; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x5; rest 1 min

Done

C. False grip ring rows; amrap unbroken @2010 x5; rest 90 seconds

12,12,10,8,9

D. Muscle up transitional skill work - 10 min

Done

E1. Assisted german hang; 30 seconds x5; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x5; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec

Done 

A little sore in the quads today but not bad.  This workout went well.  The perfect thing for the end of a busy week.  Thanks!

November 24, 2016

Daily score: 7 (legs feel great! Sore arms)

Workout:

At home with a friend:

20,19,18....back squats adding wt each set and resting 2 mins

20: 35
19: 45
18: 50
17: 55
16: 60
15: 65
14: 70
13: 75
12: 80
11: 85
10: 90
9: 95
8: 100
7: 105
6: 110
5: 115
4: 125
3: 135
2: 150
1: 165

This took 60 minutes and was just a good ol' time.  I had no idea where to start...the worst part was somewhere between 12 to 7.  And 165 was tough.  Happy Thanksgiving Max!  Thanks!!!!

November 23, 2016

Daily score: 6 (sore lats, arms)

Workout:

A1. Assisted german hangs; 25 secodns x5; rest 40 sec


Done

A2. Shoulder extension plank holds; 25 secodns x5; rest 1:40


Done

B. Bent knee L sit; amsap x5; rest 2 min (knees together and as high
as you can get them)


26,28,25,26,19

+
EMOM 12 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips


3,6,3,6,3,6,3,6,3,6,3,6

+
EMOM 12 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees


1,6,2,6,0,6,1,6,5 pu,6,5 pu,6

+
Reverse weighted bear crawl
30 seconds continuous work
rest 30 sec
x10 (ensure your arms are straight, spine parallel to the floor,
aggressively protract)

105#,70,60,60,35x6

I was kinda sore and tight upper body (mostly lats)  going into this but felt good to do it, just planned to go lighter.  The only place  I fell apart were the chest to bar...I could hardly do one and eventually just did pull ups.  I have to say that reverse bear crawl was something else!  So deceivingly difficult!  I got some funny looks but I couldn't care less, I could tell it was an activity worth doing...so hard.  Thanks!

November 22, 2016

Daily score: 5 (tired, busy long days)

Workout:

Class

Warm-up:
Rounds of lat pull downs, hollow and arch bodies, crossover symmetry, beat swings

Skill:
12 DB Arnold press 15# followed by 12 band assisted strict C2B
10 DB Arnold press 20# followed by 10 band assisted strict C2B
8...at 20#
6...at 25#

Wod:
Partner 15 minute amrap of Cindy (partner does one whole round then rests 1 round)

We made 15 rounds + 5 + 10 + 2

All I can remember is feeling tired going in to this workout but it went fast and I was glad I did it :).  There was a lot of sharing of DBs so not a ton of options.  Thanks!

November 21, 2016

Daily score: 7

Workout:

A. Split stance rear foot elevated barbell deadlifts; 6 reps @3030
x3/side; rest 90 sec bw sides

53# for all

B. Single leg back extensions; 6 reps with 2 sec hold at the top of
each rep x3/side; rest 1 min bw sides

6x3
C. Sumo stance seated good mornings @4020; 90 seconds continuous work
x3; rest 90 sec (light and perfect positions)

33# bar x 3
+
Assault bike 10 min for max calories

133
+
assault bike 15 min easy cool down

Done (also 133 calories :))
I didn't feel well yesterday so I rested and did this today...I think I can still fit all the workouts in this week so I didn't skip it.  It was a fun one...unexpectedly challenging things.  DLs were hard, I did split stance and elevated the back leg, wow do they burn in the hips/glutes.  Same for the single leg back extensions, but hami's.  The back extensions also make me nauseated!  I had to use the minute of rest just to try and not feel green.  The seated sumo good mornings were crazy!  Totally targeted my lateral glutes and hips...I swear I am already sore.  AD went fine.  Thanks!

November 18, 2016

Daily score: 7

Workout:

Participated in 'Friday night lights' for the last wod of the everyday warrior competition.  Basically 3 heats and some hoopla.

"Brittany"
9 squat clean 125
28 T2B
14 thruster 95
30 calorie row

9:15


Gave my all and fell off the rower after with my legs feeling huge and wobbly.  T2B probably took most of the time, I had to do singles after about 14 or so.  The row hurt but I had a lot of people cheering me on which kept me from dogging it ;).  Glad it's done and I made it through Rx!

November 17, 2016

Daily score: 6 (sore neck, traps)

Workout:

A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 6
min @moderate load

75x3,80x2,85x1

B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x4/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x4; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x4; rest 1 min

Done

C. False grip ring rows; amrap unbroken @2010 x4; rest 90 seconds

15,15,13,13

D. Muscle up transitional skill work - 10 min

Done

E1. Assisted german hang; 30 seconds x4; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x4; rest 90 sec

Done

Traps still sore, been that way most of the week.  Snatching felt good.  'B' series still hard, no cramping.  The OH rotations are just so hard by the 7th rep!  Everything else went well.  Thanks!

November 15, 2016

Daily score: 7 (sore triceps)

Workout:
 Class- everyday warrior workout part A

4 rounds:
5 Front squat 115
5 pull ups
5 hang cleans 115
10 hand release push ups
5 push jerks 115
15 air squats

16:55


I don't think it helped that my triceps were sore going in to this but I think the result would have been the same.  It was hard and heavy.  I did all the bar work unbroken other than the push jerks.  And the last set of push jerks was ugly and sloppy, I failed about 3 throughout the whole thing.  Everything else was just a grind.  So glad this one is done.  Thanks!

November 14, 2016

Daily score: 6

Workout:

A1. Assisted german hangs; 20 secodns x5; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x5; rest 1:40


Done

B. Bent knee L sit; amsap x4; rest 2 min (knees together and as high
as you can get them)


31, 25, 31, 31

+
EMOM 10 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips


5,6,5,6,4,6,4,6,4,6

+
EMOM 10 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees


8,10,6,10,6,10,7,10,7,10

+
Assault bike 2 min @150 watts
rest 1 min
assault bike 2 min @150 watts
rest 1 min
Assault bike 2 min @175 watts
rest 1 min
assault bike 2 min @175 watts
rest 1 min
...etc increasing by 25 watts every 2 sets until failure

I made it through two set at 225

This was a satisfying/challenging workout.  'A' was nice start, good stretches.  B was tough on both the abs and shoulders.  I tried to keep the pull ups hollow body on the first emom, dips were easy.  CTB need some work, it was good to practice, I did a couple sets of 3 but mostly doubles and singles.  By the assault bike I was tired...I maybe could have made it through 250 but I had to run to work...Thanks!

November 13, 2016

Daily score: 6

Workout:

A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x5/side; rest 90 sec bw sides

30 x 5

B. Single leg sorensen hold; 20 seconds x4; rest 40 sec bw sides

20 x 4

C. DB power snatch; 10 alt'ing reps x5; rest 1 min

40, 45, 45, 50, 50

D. DB rotational twists; 20 reps x4; rest 2 min

10x3, 15x1

+
Prowler pushes;
25y @bodyweight @100% effort
rest 2 min
x10 sets
(rest 4 min bw sets 5/6)

Pushed outside decreased wt to 110

+
airydne 15 min easy cool down

Done

This was a tough workout! 'A' went well.  B was quite challenging, I just barely made it to 20 seconds each time.   I started a little lighter on the power snatches because my right shoulder was feeling sore, but it held up just fine.  I improved some on the twists so added some weight.  They were cleaning the gym so I couldn't use the turf to push the prowler, had to take it outside on the uneven pavement.  What a difference!  That set of 10 pushes was like going to battle with the damn thing.  I actually was angry at it the whole time lol.  I saw a movie after this and it literally hurt to sit on my butt.  So thanks!

November 11, 2016

Daily score: 6

Workout:

Class, last day of hatch squats

BS:
108x5
128x5
138x5
138x5

FS:
98x5
113x5
123x5

+
Everyday warrior competition workout #3:
15 mins to hit a 1rm snatch and clean and jerk

Snatch: 115
Clean and jerk: 150 (5# pr)

Squats went well.  Wod was fun...always a good time to get to go for a 1rm.  I nearly had 120 on the snatch...so close...I get under it just fine but can't seem to get it stable enough to stand it up.  I can also get under 155 on the clean but get stuck in the bottom...the 150 jerk was not hard.  Thanks!

November 10, 2016

Daily score: 7

Workout:

A. Snatch pulls; 3, 3, 2, 2; rest 2 min

128x3x2
133x2x2

B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x3/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x3; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x3; rest 1 min

Done x 3

C. False grip ring to chest hold; amsap x6; rest 90 sec

25,24,19,25,18,22

D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x4; rest 90 sec

Done x 4

E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x6; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)

5x6

Not much to say on this one...it all went well and I am feeling good.  The B series is hard but no cramping this week!  Thanks!

November 8, 2016

Daily score: 6 (sore traps, butt)

Workout:

A1. Assisted german hangs; 20 secodns x4; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x4; rest 1:40

Done x 4

B. Externally rotated parallete slide in and outs; 6 reps x6 rest 1 min

6x6

C. TnG push jerk with DBs; 20 reps x3; rest 90 sec (stick the landing
position every rep)

20# DBs x 20 x 3

+
Row 500m @2k pr pace
Row 150m @max effort
rest 4 min
x3

2:36
2:36
2:36

Traps and neck muscles super sore today...
A series felt great.  I love the German hang stretch.  B is hard and I feel my abs shoulders working and lats sometimes nearly cramp at the insertion on the ribs.  It's satisfying though to feel how much stronger I have gotten on them though.  Push jerks had my arms burning at the end but yet still seemed light even though the last few reps felt wobbly...I focused mostly on form, TnG, and sticking the landing.   Rowing was surprisingly more painful of an exercise than it looks on paper.  At least I was consistent!  Thanks!

November 7, 2016

Daily score: 7 (sore legs/butt)

Workout:

I did class today because they were doing hatch today instead of tomorrow, so switched the days around.

BS:
108x5
128x5
138x5
138x5

FS:
108x5
113x5
123x5

+
10 mins of Cindy:
5 pull ups
10 hand release push ups
15 air squats

7 rounds plus 15

Everything felt great!  Push ups got old during the wod.  Thanks!

November 6, 2016

Daily score: 8

Workout:

A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x4/side; rest 90 sec bw sides

30# x 6/leg x 4

B. Single leg 6" elevated straight leg hip extension holds; 20 secodns
x4/side; rest 40 sec

15-20 sec x 4/side

C. DB power snatch; 10 alt'ing reps x4; rest 1 min

40x10
50x10x3

D. DB rotational twists; 20 reps x3; rest 2 min

10# x 20 x 3

+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x8 sets

Done

+
airydne 15 min easy cool down

Done

My body felt great going in to this workout but these were all very challenging for me.    I definitely felt the DL's right where the hami inserts below my butt and fought to keep good positions.  The hip extension holds we soooo hard and caused cramping in a variety of places...I made it to 20 seconds once on each side the other were closer to 15 and the best I could do.  DB snatch was fun.  The rotational twists were tough!  I did not look like the video, had to slow it down and kept sagging at the hips unintentionally.  The rest went fine...I'm sure I will feel my hami's tomorrow.  Thanks!

November 3, 2016

Daily score: 6 (just tired from a busy week)

Workout:

Class

Hatch

BS:
108 x 5
118 x 5
128 x 5
128 x 5

FS:
98 x 5
113 x 5
123 x 5
130 x 5

+
kipping work, banded ice cream makers, weighted strict muscle ups with the ring thing, butterfly work

Squats felt good...130 x 5 FS was heavy but I was able to keep good form.  Today was skill day and I wanted to work on my kip/swing while some of the coaches were available to give tips.  The feedback I received was that I lose my hollow body, break at the hip, and on CTB I arch my upper back to push my chest to the bar.  I tried some swings and push backs with a pull to the hip but either I am not strong enough in the lats or just not coordinated enough to do that and keep a hollow body.  I just wanna throw my hips up.  I did some weighted strict muscle ups with the harness and worked up to a set of 3 with 15#'s.  Thanks!

November 2, 2016

Daily score: 7

Workout:

A. Snatch pulls; 3x3; rest 2 min

123x3x3

B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x2/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x2; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x2; rest 1 min

Done x 2 rounds

C. False grip ring to chest hold; amsap x5; rest 90 sec

22,20,20,17,17

D1. Assisted german hang; 30 seconds x3; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x3; rest 90 sec

Done x 3 rounds 

E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)

5x5

Snatch pulls felt good today...I feel like I could get under that weight.  I attached some videos of the B series and E to be sure I'm doing what you intend.  The hip thrusts made my right hami feel like it wanted to cramp but it never did (thankfully).  The good  morning OH rotations were super hard for me!  It was hard not to round my back and after the first set I did feel my low back muscles lit up.  C and D went well.  E just felt weird and even though I was trying to throw it hard it never seem to hit the wall with much force!  Thanks!

November 1, 2016

Daily score: 7 (a little sore all over)

Workout:

Class

Hatch

BS:
108 x 5
128 x 3
143 x 2
163 x 2
173 x 1
188 x 1 (5# pr)

FS:
98 x 5
113 x 5
123 x 5
123 x 5

+
12 min amrap:
15 front squat 65#
21 cal row
50 du

3 rounds + 2 FS

Super happy to make some progress on my back squat.  Legs had no problem with it but my back did curve on the way up.  FS felt heavy after all the back squats.  I was happy to do a few sets of 20 du's in the wod and I am breathing better during them, which takes a lot of focus for me.  The front squats in the wod had my legs burning.  Writing this the next day and my legs are pretty sore.  Thanks!

October 31, 2016

Daily score: 8

Workout:

A. Hollow body position weighted eccentrics; 3-4x6; rest 2 min


10x4x2
10x3
7.5x4
7.5x3
5x4

B. Externally rotated parallete slide in and outs; 6 reps x5; rest 1 min

6x5

C1. Bent over reverse flies; 12-15x4; rest 1 min

5# x 12
5 x 14
5 x 12
5 x 12

C2. Elbow on knee external rotations; 12-15x4; rest 1 min


10# x 15 x 2
10 x 12 x2

D. Single arm farmers carry; 20 steps x4/side; rest 1 min bw sides


70# KB x 20/side x 4

F. Tuck ups; 20 reps x3; rest 2 min

20 x 3

+
The week's charity competition wod-
20 min time cap chipper:
50 pwr snatch 55#
50 du
40 wb 14#
40 sdlhp 55#
30 ohs 55#
30 ctb
20 bar facing burpees
20 pwr clean 95#

I made it through 18 of the burpees

+
Row 15 min easy

I lightened the load on the eccentrics in order to not lose the hollow body at the bottom.  I was losing it in my upper back the last couple inches.  The slide in and outs are a lot harder all in a row, love them though.  Reverse flies are always super hard, I feel a lot of neck tension by the 8th rep or so.  Everything else went well, the gym doesn't have a farmer carry handle so I had to use a KB.   The gym is doing a charity competition series...one wod a week for four weeks.  Last week it was the scheduled wod for class on Friday but this week she decided not to schedule it in for some reason, so I squeezed it in here.  Wasn't too bad...I did have to do singles on the chest to bar and that took up a lot of time but that is the usual for me.  Thanks!

October 30, 2016

Daily score: 8

Workout:

A1. Snatch grip RDL; 4-6x3; rest 30 sec

53# x 6 x 3

A2. TnG power snatch; 10 reps @moderate load at maximal effort speed
x3; rest 3 min

53 x 10 x 3

B1. Circling back extensions; 10 reps x4; rest 1 min
B2. Tall kneeling plate halos; 10 reps x4; rest 1 min (maintain open
hips and rib cage pulled down)

Done, 20# plate

C1. Elbow plank rotations; 10 reps x3; rest 1 min
C2. Underswitch; 5 reps x3/side; rest 1 min

Done

+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x6 sets

I did this on turf and used 160#, didn't seem too heavy, pushed as fast as possible

+
airydne 15 min easy cool down

Done

Not much to say on this one other than I still feel inconsistent on power snatches, trying to smooth it out.  Prowler pushes were fun, something different.  Thanks!