Daily score: 6
Workout:
A. Power snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (80% 1rm)
B. Strict ring pull ups in hollow body position; accumulate 30 reps
not for time in sets of 2
30
C1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30 x 5
C2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30 x 5
D1. Side plank overarch; 10 reps x5; rest 1 min
10 x 5
D2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3 x 5
+
Row 15 min easy
I tried to warm up to snatch but was still guarding my back a lot so decided not to continue. It really just feels like recovering pulled muscles on just the right side of the back. I did the rest of the workout except for the row. Everything else went well. Danced a bunch at a wedding last night and feeling just fine this morning. Plan to swim today and tomorrow off since I work. Thanks!
Saturday, September 17, 2016
Wednesday, September 14, 2016
September 13, 2016
Daily score: 7
Workout:
Class workout
Hatch squats
Back squats:
108x8
113x8
133x6
138x6
Front squats:
103x5
108x5
118x5
123x5
+
7 min amrap
7 power snatch 35#
15 hanging knee raises
30 double unders
4 rounds + 7+15+10
Well...this all seemed to go well until an hour or so after as my low back developed quite a bit of pain. By bedtime I was wishing I had some med to take because I couldn't get comfortable. I am writing this the next day and still not better. Hard to flex at the hips, sit, twist. Not quite the same as last time because hips feel fine. It's all low back. Back to the workout...the two sets of 6 back squats were heavy but I felt okay. Of note- one of the coaches did tell me to work on not bouncing in the bottom and losing tension, he said I was not keeping low back tension on the heavier sets. Of course I was trying to but just not hitting the target I guess. Front squats were better for that since they were lighter. But really back felt fine...tired like normal after squating but nothing bad. Wod went well, I got nearly three rounds of he DU's unbroken. There was a wod option with t2b, I tried a few and they were a 'no-go' for my right shoulder...painful. Just to be clear, shoulder is fine just not when doing t2b :). Thanks...will keep you posted on the back. I may swim today.
Workout:
Class workout
Hatch squats
Back squats:
108x8
113x8
133x6
138x6
Front squats:
103x5
108x5
118x5
123x5
+
7 min amrap
7 power snatch 35#
15 hanging knee raises
30 double unders
4 rounds + 7+15+10
Well...this all seemed to go well until an hour or so after as my low back developed quite a bit of pain. By bedtime I was wishing I had some med to take because I couldn't get comfortable. I am writing this the next day and still not better. Hard to flex at the hips, sit, twist. Not quite the same as last time because hips feel fine. It's all low back. Back to the workout...the two sets of 6 back squats were heavy but I felt okay. Of note- one of the coaches did tell me to work on not bouncing in the bottom and losing tension, he said I was not keeping low back tension on the heavier sets. Of course I was trying to but just not hitting the target I guess. Front squats were better for that since they were lighter. But really back felt fine...tired like normal after squating but nothing bad. Wod went well, I got nearly three rounds of he DU's unbroken. There was a wod option with t2b, I tried a few and they were a 'no-go' for my right shoulder...painful. Just to be clear, shoulder is fine just not when doing t2b :). Thanks...will keep you posted on the back. I may swim today.
Tuesday, September 13, 2016
September 12, 2016
Daily score: 6 (tired, I think night shifts caught up with me)
Workout:
A. Hollow body position strict pull ups; accumulate 45 reps not for time
45
B. Shoulder stand on parallete tech work 10 min
8 approx 15-20 sec holds, shoulder stand
C. Externally rotated parallete inside-out slide reps; 5 reps x6; rest
90 seconds
5x6
D. False grip ring to chest hold; amsap x6; rest 90 seconds
17, 20, 19, 21, 17, 15
E. False grip ring rows; 5 reps x5; rest 1 min
5x5
F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
G1. Side plank overarch; 10 reps x5; rest 1 min
10x5
G2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
This is a tough workout. It always takes a lot of focus. Pull ups I am still doing in set of 2 and 3 in order to maintain the hollow body...keeping the lower back from arching at the bottom is really challenging. Shoulder stand was about the same as last week. In and out are hard but doable. I struggled with the false grip holds but then again they always feel like some of the longest seconds of my life. Rows were easy, F and G series went well. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 45 reps not for time
45
B. Shoulder stand on parallete tech work 10 min
8 approx 15-20 sec holds, shoulder stand
C. Externally rotated parallete inside-out slide reps; 5 reps x6; rest
90 seconds
5x6
D. False grip ring to chest hold; amsap x6; rest 90 seconds
17, 20, 19, 21, 17, 15
E. False grip ring rows; 5 reps x5; rest 1 min
5x5
F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
G1. Side plank overarch; 10 reps x5; rest 1 min
10x5
G2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
This is a tough workout. It always takes a lot of focus. Pull ups I am still doing in set of 2 and 3 in order to maintain the hollow body...keeping the lower back from arching at the bottom is really challenging. Shoulder stand was about the same as last week. In and out are hard but doable. I struggled with the false grip holds but then again they always feel like some of the longest seconds of my life. Rows were easy, F and G series went well. Thanks!
September 11, 2016
Daily score: 7
Workout:
60-90 minute hike
Done
This was perfect after working a couple nights. My dog enjoyed it too. Thanks!
Workout:
60-90 minute hike
Done
This was perfect after working a couple nights. My dog enjoyed it too. Thanks!
Friday, September 9, 2016
September 9, 2016
Daily score: 8
Workout:
Class, Hatch squats (they only programmed back squats today, skipped the front d/t Nancy wod)
Back squats:
98x10
108x10
113x8
123x8
+
Nancy:
5 rounds
Run 400m
15 OHS at 65#
16:31
I felt great today...only mildly stressed when I heard we were doing Nancy, which is good for me! I haven't done that workout in a long time. And I remember doing it in the old small CFHV when I could barely OHS and 65# was heavy...I remember Keith yelling at me not to drop the bar and dropping it anyway no matter how hard I tried not to, lol. Pretty sure my OHS form has improved drastically since. Funny, because now it's the running that sucks Back squats were heavy as usually but back felt solid. The exciting thing was I did all the OHS unbroken in Nancy! And they did not feel heavy, just a little pinching in the right shoulder. I didn't run fast, but I don't ever run fast so just happy I ran the whole thing and got right back quickly to the bar. Time cap was 17 minutes, felt good to finish. Thanks!
Workout:
Class, Hatch squats (they only programmed back squats today, skipped the front d/t Nancy wod)
Back squats:
98x10
108x10
113x8
123x8
+
Nancy:
5 rounds
Run 400m
15 OHS at 65#
16:31
I felt great today...only mildly stressed when I heard we were doing Nancy, which is good for me! I haven't done that workout in a long time. And I remember doing it in the old small CFHV when I could barely OHS and 65# was heavy...I remember Keith yelling at me not to drop the bar and dropping it anyway no matter how hard I tried not to, lol. Pretty sure my OHS form has improved drastically since. Funny, because now it's the running that sucks Back squats were heavy as usually but back felt solid. The exciting thing was I did all the OHS unbroken in Nancy! And they did not feel heavy, just a little pinching in the right shoulder. I didn't run fast, but I don't ever run fast so just happy I ran the whole thing and got right back quickly to the bar. Time cap was 17 minutes, felt good to finish. Thanks!
September 8, 2016
Daily score: 7
Workout:
30 mins swimming
I swam 18-20 laps, combo of kick board, freestyle, breast stroke, and back stroke
mobility
Done
I didn't realize how tight my shoulders were until I was swimming, it really helped loosen them up, especially the right side. All good. Thanks!
Workout:
30 mins swimming
I swam 18-20 laps, combo of kick board, freestyle, breast stroke, and back stroke
mobility
Done
I didn't realize how tight my shoulders were until I was swimming, it really helped loosen them up, especially the right side. All good. Thanks!
Tuesday, September 6, 2016
September 6, 2016
Daily score: 8
Workout:
Hatch
Back squats:
108x8
113x8
133x6
138x6
Front squats:
88x5
103x5
108x5
118x5
+
21-15-9
Row calories
Over the rower burpees
(7 min time cap)
6:58
Squats were challenging but I felt solid today. Wod was basically quick cardio and felt good too. No pain with the hami doing burpees so that is good. Thanks!
Workout:
Hatch
Back squats:
108x8
113x8
133x6
138x6
Front squats:
88x5
103x5
108x5
118x5
+
21-15-9
Row calories
Over the rower burpees
(7 min time cap)
6:58
Squats were challenging but I felt solid today. Wod was basically quick cardio and felt good too. No pain with the hami doing burpees so that is good. Thanks!
Monday, September 5, 2016
September 5, 2016
Daily score: 7
Workout:
A. Hollow body position strict pull ups; accumulate 40 reps not for time
40
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
Just did shoulder stand on ground
C. Externally rotated parallete inside-out slide reps; 5 reps x5; rest
90 seconds (https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod)
5x5
D. False grip ring to chest hold; amsap x5; rest 90 seconds
15,22,19,17,18
E. False grip hang; 20 seconsd x5; rest 90 seconds
20x5
F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
G1. Side plank overarch; 10 reps x5; rest 1 min
10x5
G2. Negative vertical body levers; 3 slow controlled reps x5;
rest 1 min
3x5
Pull ups- working on not arching back at all in between reps at bottom, this meant breaking into sets of only 2. I worked on the shoulder stand I learned in that yoga inversion class I took because on the parallettes I wasn't getting close to anything we talked about. Hope that was okay...
The in and out slide was cool, felt some muscles on my side ribs working hard. False grip stuff is getting better, wrists are getting more tough. Everything else went well. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 40 reps not for time
40
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
Just did shoulder stand on ground
C. Externally rotated parallete inside-out slide reps; 5 reps x5; rest
90 seconds (https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod)
5x5
D. False grip ring to chest hold; amsap x5; rest 90 seconds
15,22,19,17,18
E. False grip hang; 20 seconsd x5; rest 90 seconds
20x5
F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
G1. Side plank overarch; 10 reps x5; rest 1 min
10x5
G2. Negative vertical body levers; 3 slow controlled reps x5;
rest 1 min
3x5
The in and out slide was cool, felt some muscles on my side ribs working hard. False grip stuff is getting better, wrists are getting more tough. Everything else went well. Thanks!
Saturday, September 3, 2016
September 3, 2016
Daily score: 6
Workout:
A. Squat clean; 1.1.1.1.1x5; rest 15 sec/rest 2 min (85%+ 1rm for all)
123 x 5 x 5
B1. unloaded crossover step ups; 5 SLOW controlled reps x4/side; rest 1 min
5/side x 4
B2. Single leg staggered stance RDL; 8-10x4; rest 1 min (this should
allow you to load heavier since your other foot is planet and won't
need to balance as much)
53# x 10
53x10
53x8
53x8
C1. Tuck ups; 20 reps x5; rest 1 min
20x5
C2. Circling back extensions; 10 reps x5; rest 2 min (5 in both directions)
10x5
+
Row 10 secodns @90%
Row 10 seconds @95%
Row 10 seconds @100%
rest 30 seconds
x4
rest 3 min
x4
Done
Workout:
A. Squat clean; 1.1.1.1.1x5; rest 15 sec/rest 2 min (85%+ 1rm for all)
123 x 5 x 5
B1. unloaded crossover step ups; 5 SLOW controlled reps x4/side; rest 1 min
5/side x 4
B2. Single leg staggered stance RDL; 8-10x4; rest 1 min (this should
allow you to load heavier since your other foot is planet and won't
need to balance as much)
53# x 10
53x10
53x8
53x8
C1. Tuck ups; 20 reps x5; rest 1 min
20x5
C2. Circling back extensions; 10 reps x5; rest 2 min (5 in both directions)
10x5
+
Row 10 secodns @90%
Row 10 seconds @95%
Row 10 seconds @100%
rest 30 seconds
x4
rest 3 min
x4
Done
Still just feeling low energy today and like my back muscle were just tired. I put the video in...not sure you can tell but by the 4th, 5th rep each set on the cleans I was struggling to keep tension in the bottom even with the belt. Nothing is hurt just having a hard time keeping tension past a few reps. I stayed at the same weight because it just felt heavy today. I wonder sometimes too...I was kinda tired and lazy today but wanted to work out...I look forward to my workouts...but it is rare for me to feel pumped or super energetic or be intense...ever, lol. I watch some people workout and they seem so...aggressive...and I just can't imagine digging up that much intensity, looks exhausting. I know it's not about comparing to anyone...but I wonder if this is just who I am or if I am doing something wrong...like if I ate or slept better or who knows what I would have some fountain of more intense energy. Just musings. In the meantime, I will continue plucking along with my usual calm satisfying consistency :). Crossover steps felt good. RDLs were easier to do weight this way. The left side was the limiting side, I kept kinda twisting my pelvis on that side, just felt less stable so I stayed at 53. Right side felt solid and could have done more weight. Tuck ups were good. Back extensions smoked my back muscles. Rowing was painful...mostly just felt never ending :). Thanks!
Friday, September 2, 2016
September 2, 2016
Daily score: 6 (tired)
Workout:
Hatch
Back squats:
98x10
113x8
123x8
133x8
Front:
88x5
93x5
103x5
103x5
This went well but back and hips are just so fatigued. I skipped the wod and just rode the AD bike to cool down and rolled out. Thanks!
Workout:
Hatch
Back squats:
98x10
113x8
123x8
133x8
Front:
88x5
93x5
103x5
103x5
This went well but back and hips are just so fatigued. I skipped the wod and just rode the AD bike to cool down and rolled out. Thanks!
Sept 1, 2016
Daily score: 8
Workout:
A. Snatch; 10 singles @75% 1rm, 6 singles to build to a max above 75%;
rest as needed bw sets
10 at 83
Then: 93,98,103,108,113,118 miss
B. False grip ring to chest hold; amsap x5; rest 90 seconds
19,20,17,17,19
C. False grip hang; 20 seconsd x5; rest 90 seconds
20x5
D1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
D2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
E1. Side plank overarch; 10 reps x5; rest 1 min
10x5
E2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
Workout:
A. Snatch; 10 singles @75% 1rm, 6 singles to build to a max above 75%;
rest as needed bw sets
10 at 83
Then: 93,98,103,108,113,118 miss
B. False grip ring to chest hold; amsap x5; rest 90 seconds
19,20,17,17,19
C. False grip hang; 20 seconsd x5; rest 90 seconds
20x5
D1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
D2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
E1. Side plank overarch; 10 reps x5; rest 1 min
10x5
E2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
Snatching was fun. Got a lot of coaching, working on getting full extension and pulling under. The fail at 118 I kinda felt my elbows give out :/. Everything else went well. Lots of shaking during the parallete holds. Core and forearms and shoulders were shot by the end of this one. Thanks!
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