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!

October 29, 2016

Daily score: 8

Workout:

Class

Hatch

BS:
108x5
118x5
128x5
138x5

FS:
98x5
103x5
113x5
113x5

+
12 min time amrap:
3 DL 185
3 box step overs
3 DL
6 box step overs
3 DL
9 box step overs
...and so on...

I made it to 10 out of 36 of the box step overs or 244 reps

All of this felt pretty great.  DL's got heavy toward the end of the wod but I did them all unbroken.  I did this in the morning and went mountain biking for a few hours in the afternoon.  The next day my hamstrings feel tight but otherwise I feel great!  Thanks!

October 25, 2016

Daily score: 7

Workout:

Hatch

BS:
108x5
118x5
128x5
138x5

FS:
98x5
103x5
113x5
113x5

+
50-40-30-20-10
Burpees
Double unders
15 minute time cap

I made it to 15 out of the set of 20 double unders

This whole thing went well.  Wod was just about keeping moving.  Not too bad.  Thanks!

October 24, 2016

Daily score: 6

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 40
reps not for time

40 with 5#, all sets of 2

B. Shoulder stand on parallete tech work 10-15 min (work on tucked
position and send me a video)

All about 20 second holds

C. Seated arnold press; 10-12x5; rest 2 min

25x10x3
20x11
20x10

D. False grip ring rows; amrap unbroken x5; rest 90 seconds

20,20,15,15,12

E. Passive rope hangs; amsap x6; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

Skipped

F1. Planche leans; 20 seconds x5; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x5; rest 30 sec
F3. Hollow body hold; 30 seconds x5; rest 2 min

5 rounds done 

I had to do this one at home because I got off work too late to go to the gym, so I didn't have access to a rope for rope hangs.  Everything went well...the F series was really hard, shoulders and abs were getting tired.  I had a massage last week from a guy at Dr Ben's to help with the low back QL pain I was having.  It really helped and is nearly completely better.  Going back to him on Wednesday.  He thought is was my QL mostly and psoas and right glutes all tightened up.   Just realized I never filled you in on that.  Thanks!

October 23, 2016

Daily score: 6 (sore from mtn biking yesterday)

Workout:

A1. Snatch pulls; 1.1.1x5; rest 10 sec/rest 30 sec (@110% 1rm snatch)

128x5 sets

A2. Russian KBS; 10 reps AFAP x5; rest 2 min (explosive and ensure you
get glute activation)

62 x 10 x 5

B. Lateral DB step ups to low bench; 8-10x5/side; rest 1 min bw sides

25# x 10
30 x 10
30 x 10
35 x 10
35 x 10

C. Weighted back extensions; 10-12x5; rest 1 min

Unweighted 10 reps x 4 sets

D. Single leg split stance RDL; 8-10x3; rest 1 min bw sides

33# x 10 x 3

+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x8

1:56, 1:54, 1:50, 1:51, 1:48, 1:49, 1:52, 1:52

I went mountain biking yesterday and it was a little extreme here and there...mostly a wicked 2 hours of climbing.   It was super fun though.  Woke up with a sore/tight low back,  right calf, and some bruises.    I modified this workout a little in an attempt not to piss off my low back muscles again, that is no fun.  I didn't do any weight on the back extensions and only did for sets because is was barely getting through rep 10 and make back was on fire.  The single leg RDLs are still super challenging especially on the right.  It is very hard from me to keep the pelvis and hip and low back all alligned correctly especially for more than 6 reps or so.  Way easier on the left.  Rowing sucked.  Just felt like forever and I was tired and cranky lol. So thanks!

October 21, 2016

Daily score: 6 (tired, back still sore)

Workout:

Class

Hatch

BS:
118x5
138x5
138x5
138x5

FS:
103x5x4

+
Fran
21-15-9
Thrusters 65
Pull ups

5:51

I could easily have napped instead of worked out today...it was just one of those days.  Squats went well...138 was hard every 4th and 5th rep.   I really wasn't that intimidated by Fran but afterward I remembered why it has so much hype-  I was smoked and took 5 minutes to catch my breath.   I did the 21 thrusters unbroken and felt fine and then about 7 of the pull ups and from there out it was painful.  I did all butterfly (however, I am sure if I had a judge not all of them were above the bar, working on it).  Did 8/7 on the 15 thrusters and 5/4 on the 9.  I lived and it was at least a one minute PR.  Thanks!

October 20, 2016

Daily score: 8

Workout:

A. Squat snatch; build to a moderate effort single then drop to 90%
and perform 7 singles

Mod effort single= 98
7 singles at 88

B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x6; rest 90 seconds

10#
20,10,19,18,16,18

C. False grip ring rows; 10 reps x6; rest 2 min

10x6

D. Shoulder extension plank hold; 24 seconds x5; rest 1:40

24x5

E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x5; rest 30 sec
E2. Externally rotated parallete slide in-outs; 5 reps x5; rest 30 sec
E3. Hollow body holds; 30 seconds x5; rest 30 sec

5 rounds done

I was throwing the bar way out in front snatching today for some reason.  88 was a perfect weight to work on form.  Everything else went as usual.  Felt good, gave it my best.  Thanks!

October 18, 2016

Daily score: 8

Workout:

Class

Hatch squats

BS:
108x5
128x3
148x2
163x2
178x1

FS:
103x5
113x4
123x4
128x4

+
10 minute amrap:
5 DL 115
10 HRPU
15 box jump overs 20"

7 rounds +10

I felt really motivated and ready to move today.  If it weren't for the low back muscle weirdness, today would have been a 10.  Squats felt solid other than the rep at 178 was a struggle.  WOD wasn't that bad although my delts were lit up after.   I did all step overs on the box jumps.  Thanks!

October 17, 2016

Daily score: 6

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 35
reps not for time

35 with 5#

B. Shoulder stand on parallete tech work 10-15 min

Most attempts around 15-20 seconds, all tucked

C. Seated arnold press; 10-12x4; rest 2 min

20x12
20x12
20x10
20x10

D. False grip ring rows; amrap unbroken x4; rest 90 seconds

16,14,12,12

E. Passive rope hangs; amsap x5; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

20L,27R,30L,26R,25L

F1. Planche leans; 20 seconds x4; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x4; rest 30 sec
F3. Hollow body hold; 30 seconds x4; rest 2 min

Done

Pull ups felt better and seemed to take less time this week.  Shoulder stand is hard and I am trying my hardest!  Everything else went well although hard work, not easy.  I do feel that darn low back muscle get irritated when I work my core...I have self determined that it is my QL on the right.  Hoping it is just fatigued from all the gains :).  Thanks!

October 14, 2016

Daily score: 6 (so tired after working two night shifts)

Workout:

Class

Hatch

BS:
108 x 5 x 2
113 x 5 x 3

FS:
88 x 5 x 4

+
17 minute amrap:
1000m row (pr 4:01)
50 OHS 45#
50 hanging knee ups
50 push press 75#
50 pull ups
lateral over the bar burpees with remaining time

I made it to 6 pull ups

Squats felt fine.  WOD nearly killed me.  I rowed a good 10 second PR on the 1000m without really intending to and then I was smoked.  My low right back felt strained on the OHS so I switched to front squats around rep 15.  Knee ups were no problem.  Push press was a mess becasue I was still breathing heavy...I did a set of 10 and then I think mostly sets of 5 after that.  I was impressed I even made it through all 50.  I was definitely laying on the ground after this one.  Back is some kind of muscle strain...spinal erectors I think, just the right side.  Uncomfortable trying to sleep last night, and hurts to breath deep, feels better standing.  CrossFit hurts, it's hard.  Thanks!

October 13, 2016

Daily score: 8

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 1 min x8 sets
(same load as last week)

63,68,73,78x5

B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x5; rest 90 seconds

25,20,20,17,19 all 5#

C. False grip ring rows; 10 reps x5; rest 2 min

10x5

D. Shoulder extension plank hold; 20 seconds x5; rest 1:40


20x5

E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x4; rest 30 sec


5 each way x 4

E2. Externally rotated parallete slide in-outs; 5 reps x4; rest 30 sec


5 x 4

E3. Hollow body holds; 30 seconds x4; rest 30 sec

30 x 4


This all went well...'A' was much more stable this week without all the soreness I had last week.  I have to say though, my right shoulder pinches and is painful in the OHS position.  Uncomfortable on the top lateral area...same old thing.  Everything else went well...'D' is a great stretch.  Thanks!

October 11, 2016

Daily score: 8

Workout:

Class

Hatch squats

BS:
108x5
113x5
123x5
133x5

FS:
88x5
93x5
93x5
93x5

+
10 minute amrap:
10 alternating DB snatches 35#
30 du's

6 rounds + 10 + 10

Squats felt good today...I do slow down a bit when it gets heavy in the middle on the way up which is better than getting stuck in the bottom like I used to.  Fix one thing and find another.  The wod was all about the du's for me as usual.  The DB snatches were easy but alternating took some time.  I am breathing now on the du's but still exerting way too much energy...and my feet were cramping after.  Lots of room for improvement.  Thanks!

October 10, 2016

Daily score: 7 (sore hami's)

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 30
reps not for time

30 with 5#

B. Shoulder stand on parallete tech work 10-15 min

Worked on tucked and some shoulder stand on the ground

C. Seated arnold press; 10-12x3; rest 2 min

20#x12

25x10

20x10

D. False grip ring rows; amrap unbroken x3; rest 90 seconds

13,12,10

E. Passive rope hangs; amsap x4; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

19 right, 23 left, 21 right, 19 left

F1. Planche leans; 20 seconds x3; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x3; rest 30 sec
F3. Hollow body hold; 30 seconds x3; rest 2 min

Done x 3

This was a good workout.  Shoulders were smoked by the end.  Nothing specific really to add.  Thanks!

October 9, 2016

Daily score: 8

Workout:

A1. Snatch pulls; 1.1.1x3; rest 10 sec/rest 30 sec (@110% 1rm snatch)


All at 128

A2. Russian KBS; 10 reps AFAP x3; rest 2 min (explosive and ensure you
get glute activation)


53x10
70x10x2

B. Lateral DB step ups to low bench; 8-10x3/side; rest 1 min bw sides


25# each hand x10 per leg x3

C. Weighted back extensions; 10-12x3; rest 1 min


5#x13
5x10x2

D. Single leg split stance RDL; 8-10x2; rest 1 min bw sides


33x10
43x10

+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x6

1:56
1:51
1:50
1:48
1:50
1:48


This was a great workout today.  I decided to go into the gym for open gym rather than workout at home in order to be more focused.  It worked.  Not much to say on A or B.  Back muscles definitely lit up on C.  RDLs are still really challenging for me to do without twisting or rounding my back...mostly the left leg, knees tend to collapse in and back wants to twist.  Right leg is pretty solid.  I think left is still all inflamed or weak from that hami-glute injury awhile back...just feels weak there.  I was dreading rowing 6 500m's but pulled it together and put in some good work.  Always surprised on these that I can nearly row my 500m pr with this effort scheme, pretty cool.  Thanks!

October 7, 2016

Daily score: 6 still sore

Workout:

Class, hatch squats

BS:
113x4
123x4
133x4
138x4

FS:
88x5
93x5
103x5
103x5

+
10 min amrap:
5 CTB pull ups
3 power snatch 65
30 du
10 CTB
6 pwr snatch
60 du
15 CTB
9 pwr snatch
90 du
And so on

I made it to 40 of the 90 DU's

I warmed up for nearly 30 minutes prior to class both legs and shoulders and that helped a ton.  Squats felt good.  Amrap nearly killed me.  It had a mod for bar mu's which I have done a handful of in the past but was not even close today...in fact CTB were tough.  They started off fine, the first 5 unbroken.  But then I did the 30 du's unbroken and was smoked for the rest of the wod.  I was doing singles on the CTB.  DU's derail me...I think it's still the breathing and I tense up.  Snatch was no prob.  I was doing sets of 10 on the DU's after the furst set of 30.  Frustrated at my poor bar work...I know I don't do a lot of kipping and work on strength more, but then I'm always mad at myself that I can't crank out reps in a wod...or do a bar mu.  I know I have been out for a few weeks and everything was stiff and sore but emotionally I felt like I was just getting worse not better lol.  Just tell me I am making progress or at least not losing ground!  I'm not that old yet!  Wondering how to motivate myself to do more mobility...or maybe FRC stuff is more useful for me...just thinking this after being so sore and reflecting on how little time I spend rehabbing/maintainining my sore spots, etc.  Maybe some routine I could do on a daily basis...something for my hips and shoulders.  I know my right shoulder does not track well like my left.  It is way better after a good massage or chiro visit and I am sure there are things I could do to help it on my own...just thinking...thanks!

October 6, 2016

Daily score: 5 so sore

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 1 min x7 sets
(light/moderate load)

63, 68, 73, 78, 78, 78, 78

B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x4; rest 90 seconds


20, 20, 17, 13 (all with 5#)

C. False grip ring rows; 10 reps x4; rest 2 min


10 x 4

D. Shoulder extension plank hold; 20 seconds x4; rest 1:40


20 x 4

E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x3; rest 30 sec


x 3

E2. Externally rotated parallete slide in-outs; 5 reps x3; rest 30 sec
-  https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod


5 x 3

E3. Hollow body holds; 30 seconds x3; rest 30 sec

30 x 3

So ridiculously sore.  Snatching felt stiff and wobbly, mostly the OHS.  Everything else went well.  Took an epsom salt bath and went to bed early.  Thanks!

October 4, 2016

Daily score: 7 (still tired and confused from time change)

Workout:

Class- hatch squats

BS:
113x5
133x5
138x2
148x3
173x1

FS:
93x5
108x4
118x4
123x4

+
10 min amrap of Cindy
7 rounds + 5+10+2

I have to admit I was scared to squat after having that last back pain episode :/.  So I was super conscientious about keeping my core/back tight.  I think it went well.  The rep at 173 was a struggle as was the last set of front squats.  Cindy went fine, did all butterfly and went slow and controlled on the squats making sure I didn't bounce at all.  Here's hoping I am not too sore to move tomorrow! Thanks!

October 3, 2016

Daily score: 8

Workout:

Airdyne 15 min @easy pace

 Around 120 cals

Row 15 min @easy pace

 3300 m

+
mobility work 30-45 min

done

Other than being jet lagged feeling good and great to be back moving in the gym.  Thanks!