Daily score: 8 (still pumped about the muscle ups)
Workout:
CF team series #5 (our last one! 8/8 Rx)
10 min time cap-
3 burpee box jumps (24/20)
3 DL's (225/155)
6
6
9
9
12
12
And on...
All synchro
We made it through 11 of the 15 DL's
=86 reps
This weight was lighter for me than for my partner so I paced with him on the DL's and we did all singles. He was fast on the burpee box jumps though and I was hustling to keep up. Felt good. We did this one at Scotty's gym where I have been coaching and it was a good community building experience. I'm excited to have completed the series and super motivated to get back to training and trying to be better at everything in fitness and life. Thanks!
Saturday, September 30, 2017
September 29, 2017
Daily score: 7 (did this on after 12 hours at work, was good though, I prefer working out late to early)
Workout:
CF Team Series #6
21-15-9
DB snatch 50/35
Bar muscle ups
(Synchro)
30 min time cap
65 reps (made it through 8 of the 15 bar mu's)
I know it may seem crazy that we didn't just scale this. But I am so glad we didn't. Getting 29 bar muscle ups was a huge uplifting accomplishment for me. I way overachieved compared to what I thought I could do. I really dug deep, believed in myself and got aggressive. I only failed 3 reps. The DB snatches felt light and easy. I am so stoked to have done this whole series Rx and am so motivated to improve at everything. One more to go. Thanks!
Workout:
CF Team Series #6
21-15-9
DB snatch 50/35
Bar muscle ups
(Synchro)
30 min time cap
65 reps (made it through 8 of the 15 bar mu's)
I know it may seem crazy that we didn't just scale this. But I am so glad we didn't. Getting 29 bar muscle ups was a huge uplifting accomplishment for me. I way overachieved compared to what I thought I could do. I really dug deep, believed in myself and got aggressive. I only failed 3 reps. The DB snatches felt light and easy. I am so stoked to have done this whole series Rx and am so motivated to improve at everything. One more to go. Thanks!
Thursday, September 28, 2017
September 28, 2017
Daily score: 6 (nothing physical, just other life crap. Made me lose my appetite too and of course some sleep loss. But I am being mindful and dealing and not being a baby like I have in the past when I get hurt/sad. Learning. At least I hope!)
Workout:
A)
I was at the gym in the morning and played around with hspu's, handstands, and bar muscle ups. I did 5-6 bar muscle ups. Happy i still have them. They are definitely chicken wing :/. But a start.
B)
CF Team series workout #7-
Partner1 (me)
0-2 hspu's (24)
2-4 rest
4-6 du's (113)
6-8 rest
8-10 back squat 1rm (185)
Partner 2 (Kellen)
10-12 back squat 1rm (225)
12-14 rest
14-16 du's (158)
16-18 rest
18-30 hspu's (17)
722 reps
Felt great moving at the gym this morning. Did the team workout in the evening. Super happy with the hspu's, did 12, 5, 5, 2. Du's could of course be better. My legs were shaky hitting the squat but hey- I was 5# off my pr. So I was happy. This was a weird team workout though. Another one in the bag. Thanks!
Workout:
A)
I was at the gym in the morning and played around with hspu's, handstands, and bar muscle ups. I did 5-6 bar muscle ups. Happy i still have them. They are definitely chicken wing :/. But a start.
B)
CF Team series workout #7-
Partner1 (me)
0-2 hspu's (24)
2-4 rest
4-6 du's (113)
6-8 rest
8-10 back squat 1rm (185)
Partner 2 (Kellen)
10-12 back squat 1rm (225)
12-14 rest
14-16 du's (158)
16-18 rest
18-30 hspu's (17)
722 reps
Felt great moving at the gym this morning. Did the team workout in the evening. Super happy with the hspu's, did 12, 5, 5, 2. Du's could of course be better. My legs were shaky hitting the squat but hey- I was 5# off my pr. So I was happy. This was a weird team workout though. Another one in the bag. Thanks!
September 27, 2017
Daily score: 6
Workout:
Team series #8
Partner #1-
Row 1000m
50 thrusters 45/35
30 CTB
Followed by partner 2 doing the same
22:04
I rowed the 1k in 3:58, maybe a 1k pr. Thrusters I did in three sets with short rest. CTB I did all singles. I took 12 something and went first. Was fine but kinda a lame 'partner' workout. It had also been a rather frustrating day outside of the gym for me. But working out helped. Thanks!
Workout:
Team series #8
Partner #1-
Row 1000m
50 thrusters 45/35
30 CTB
Followed by partner 2 doing the same
22:04
I rowed the 1k in 3:58, maybe a 1k pr. Thrusters I did in three sets with short rest. CTB I did all singles. I took 12 something and went first. Was fine but kinda a lame 'partner' workout. It had also been a rather frustrating day outside of the gym for me. But working out helped. Thanks!
Monday, September 25, 2017
September 25, 2017
Daily score: 8
Workout:
Team series #4
100 cal row
100 TTB
9:28
Rowed my heart out. We each rowed twice. I went second and then finished it. He rowed more cals but we rowed about the same amount of time. Finished the row just shy of 4 mins. He did sets of 10 TTB to start out and slowed to 4-5 and I started with a couple sets of 5 then mostly 3's that were singles without coming off the bar. It's my ability to do a lat pulldown that fatigues. Not trying to make an excuse but the bar at the gym felt 'weird' compared to what I am used to at home too. Was fun and am quite happy with our effort and time and mostly with the fact that I am a little sore/tight but really feel good. It felt so short and I was ready to really do a full workout when we were done. Missing my 2 hours sessions! Especially happy my shoulders don't 'hurt'. Pretty cool. Thanks!
Workout:
Team series #4
100 cal row
100 TTB
9:28
Rowed my heart out. We each rowed twice. I went second and then finished it. He rowed more cals but we rowed about the same amount of time. Finished the row just shy of 4 mins. He did sets of 10 TTB to start out and slowed to 4-5 and I started with a couple sets of 5 then mostly 3's that were singles without coming off the bar. It's my ability to do a lat pulldown that fatigues. Not trying to make an excuse but the bar at the gym felt 'weird' compared to what I am used to at home too. Was fun and am quite happy with our effort and time and mostly with the fact that I am a little sore/tight but really feel good. It felt so short and I was ready to really do a full workout when we were done. Missing my 2 hours sessions! Especially happy my shoulders don't 'hurt'. Pretty cool. Thanks!
Sunday, September 24, 2017
September 24, 2017
Daily score: 7
Workout:
Team series #3
50 synchro wb's
30 cleans 135/95
50 synchro wb's
20 cleans 185/135
50 synchro wb's
10 cleans 155/225
12 min time cap
We made it through 16 of the second set of cleans, 146 reps
This one was kinda fun. WBs went well considering I usually throw a foot lower in my garage. The first set of cleans felt light and fast. The second set of cleans were a max effort for me. I only failed one though and got 7 of the 16 myself. I was doing an ugly catch shooting my feet out to the sides. But I was happy with my effort. It's not been that long since I've been back cleaning with the bar so I can accept where I am at but am motivated to make 135 feel solid! Thanks!
Workout:
Team series #3
50 synchro wb's
30 cleans 135/95
50 synchro wb's
20 cleans 185/135
50 synchro wb's
10 cleans 155/225
12 min time cap
We made it through 16 of the second set of cleans, 146 reps
This one was kinda fun. WBs went well considering I usually throw a foot lower in my garage. The first set of cleans felt light and fast. The second set of cleans were a max effort for me. I only failed one though and got 7 of the 16 myself. I was doing an ugly catch shooting my feet out to the sides. But I was happy with my effort. It's not been that long since I've been back cleaning with the bar so I can accept where I am at but am motivated to make 135 feel solid! Thanks!
September 23, 2017
Daily score: 6
Workout:
Team series #2
120 du's each
120 CTB total in sets of 15
120 hang snatch 95/65 total in sets of 15
120 du's each
15 minute time cap
we made it through 102 of the CTB, 342 reps
A workout like this was part of the reason I wanted to do this comp. I kinda wanted a baseline for how I would do at some crossfitty stuff Rx. Well...shouldn't be a surprise but the chest to bar were pretty slow for me. Not to mention I still have to break up the du's quite a bit, I did 40 then 20's then 10's. The chest to bar are an interesting problem, I get height but as we noted with the CTB isomeric holds, that position is not strong for me. I think I am making them way more difficult than they should be. Of course it's not like I have practiced them much, but now I know. My partner fatigued some on them and was doing mostly singles but not as bad as me. Plenty of things to get better at. Thanks!
Workout:
Team series #2
120 du's each
120 CTB total in sets of 15
120 hang snatch 95/65 total in sets of 15
120 du's each
15 minute time cap
we made it through 102 of the CTB, 342 reps
A workout like this was part of the reason I wanted to do this comp. I kinda wanted a baseline for how I would do at some crossfitty stuff Rx. Well...shouldn't be a surprise but the chest to bar were pretty slow for me. Not to mention I still have to break up the du's quite a bit, I did 40 then 20's then 10's. The chest to bar are an interesting problem, I get height but as we noted with the CTB isomeric holds, that position is not strong for me. I think I am making them way more difficult than they should be. Of course it's not like I have practiced them much, but now I know. My partner fatigued some on them and was doing mostly singles but not as bad as me. Plenty of things to get better at. Thanks!
Saturday, September 23, 2017
September 22, 2017
Daily score: 8
Workout:
Team series wod #1
9-15-21
Thrusters
Bar facing burpees
7:26
This went really well! We stayed in-sync pretty naturally. Thrusters weren't too bad for me but I had to hustle to keep up with my partners burpee pace which was great. The 21 burpees were the hardest part. And I like burpees. Recovered pretty quickly after. We did 9 unbroken thrusters, then 10/5, then 8/7/6. Thanks!
Workout:
Team series wod #1
9-15-21
Thrusters
Bar facing burpees
7:26
This went really well! We stayed in-sync pretty naturally. Thrusters weren't too bad for me but I had to hustle to keep up with my partners burpee pace which was great. The 21 burpees were the hardest part. And I like burpees. Recovered pretty quickly after. We did 9 unbroken thrusters, then 10/5, then 8/7/6. Thanks!
Thursday, September 21, 2017
September 21, 2017
Daily score: 7
Workout:
A. Snatch pulls; 3x3; rest 2 min
95,100,105
B. thrusters; 10 reps AFAP x3; rest 2 min
65#
23,21,22 seconds
C. KB cleans; 10 reps x3; rest 1 min
35# kbs x 10 x 3
D. Barbell lateral step ups; 10 reps x4/side;r est 1min
45# x 10/side x 4
E. Partial pistols to box with mini band resistance around knee; 6
slow controlled reps x4/side; rest 1 min
Done
F. Back extension rotation/reach matrix; 8 reps of:
- arms overhead reach
- single arm OH rotation
- arms behind back rotation
Done
Not much to say...kb cleans were a new variation. I watched some videos but still felt a little foreign. Legs were getting tired by the end of the pistols. Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
95,100,105
B. thrusters; 10 reps AFAP x3; rest 2 min
65#
23,21,22 seconds
C. KB cleans; 10 reps x3; rest 1 min
35# kbs x 10 x 3
D. Barbell lateral step ups; 10 reps x4/side;r est 1min
45# x 10/side x 4
E. Partial pistols to box with mini band resistance around knee; 6
slow controlled reps x4/side; rest 1 min
Done
F. Back extension rotation/reach matrix; 8 reps of:
- arms overhead reach
- single arm OH rotation
- arms behind back rotation
Done
Not much to say...kb cleans were a new variation. I watched some videos but still felt a little foreign. Legs were getting tired by the end of the pistols. Thanks!
Tuesday, September 19, 2017
September 19, 2017
Daily score: 8
Workout:
A. Squat snatch; 10 reps AFAP with perfect quality focus @70% 1rm
83#
1:13
B. Clean and jerk; 20 reps AFAP @95# with quality focus @80-90% effort
2:38
+
EMOM 20 min:
Min 1- 10 wall balls
Min 2- 8 burpees
Min 3- 8 box jump overs 20" (step off)
Min 4- 10 power snatch 55#
Done
+
EMOM 20 min:
Min 1- 30 sec row
Min 2- 30 sec walking lunges
Min 3- 20 sec side plank per side
Min 4- 3 TTB + 3 pull ups + 3 CTB
Done
Snatching went well, did 4/3/3. Clean and jerks felt good too, I did 4 sets of 5. The first emom was slightly more heart rate/ breathing taxing than the second but both of them felt pretty good. I was excited to string the 3ttb/3pu/3ctb all together. I would have to pause at some point in the CTB but not come off the bar. My body wants to butterfly on the pull ups. Especially when going into them from TTB, gonna have to figure that out. Thanks!
Workout:
A. Squat snatch; 10 reps AFAP with perfect quality focus @70% 1rm
83#
1:13
B. Clean and jerk; 20 reps AFAP @95# with quality focus @80-90% effort
2:38
+
EMOM 20 min:
Min 1- 10 wall balls
Min 2- 8 burpees
Min 3- 8 box jump overs 20" (step off)
Min 4- 10 power snatch 55#
Done
+
EMOM 20 min:
Min 1- 30 sec row
Min 2- 30 sec walking lunges
Min 3- 20 sec side plank per side
Min 4- 3 TTB + 3 pull ups + 3 CTB
Done
Snatching went well, did 4/3/3. Clean and jerks felt good too, I did 4 sets of 5. The first emom was slightly more heart rate/ breathing taxing than the second but both of them felt pretty good. I was excited to string the 3ttb/3pu/3ctb all together. I would have to pause at some point in the CTB but not come off the bar. My body wants to butterfly on the pull ups. Especially when going into them from TTB, gonna have to figure that out. Thanks!
Sunday, September 17, 2017
September 17, 2017
Daily score: 8
Workout:
A. Strict dips; amrap unbroken x3; rest 2 min
5,5,4
B1. Seated behind the neck strict press; 5x5; rest 2 min
65,70,70,75,75
B2. Shoulder extension plank; 20 seconds x5; rest as needed
20x5
C. Freestanding hs hold tech work 10 min
Done
D. Single arm ring rows; 10 reps x3/side; rest 1 min
Done
+
15 min amrap:
10 TTB
5 strict pull ups
10 ring rows
10 tuck ups
20 sec side plank per side
4 rounds plus 10 plus 5
Fun workout. Did the dips on the rings. First time in my life I've done 10 unbroken TTB was during the first round of the WOD. TTB and strict pull ups fatigued though. But felt pretty good. Thanks!
Workout:
A. Strict dips; amrap unbroken x3; rest 2 min
5,5,4
B1. Seated behind the neck strict press; 5x5; rest 2 min
65,70,70,75,75
B2. Shoulder extension plank; 20 seconds x5; rest as needed
20x5
C. Freestanding hs hold tech work 10 min
Done
D. Single arm ring rows; 10 reps x3/side; rest 1 min
Done
+
15 min amrap:
10 TTB
5 strict pull ups
10 ring rows
10 tuck ups
20 sec side plank per side
4 rounds plus 10 plus 5
Fun workout. Did the dips on the rings. First time in my life I've done 10 unbroken TTB was during the first round of the WOD. TTB and strict pull ups fatigued though. But felt pretty good. Thanks!
September 16, 2017
Daily score: 7
Workout:
A. Squat snatch; 10 singles @82% 1rm; rest as needed
At 98
B1. Front squat; 5x5; rest 1 min
100,105,110,115,125
B2. Wall balls; amrap (-5) unbroken x5; rest 3 min
40,38,33,33,31
C. DB walking lunges; 20 steps x2; rest 2 min
35# dbs x 20 x 2
D. Single leg box jump; 5 reps x4/side; rest 1 min (keep the box very
low, keep chest/spine tall when you bend, try to get glute engagement
to jump)
5/side x4
E. Singel leg tall rotational sequence; 5 slow controlled reps in each
of the positions from the video in both directions
Done
So fun to snatch. Failed the second or third but they mostly felt solid. Video is the last rep. Squats to wall balls was a tough series but I am breathing way better on the wb's than in the past. Just by focusing on it. DB lunges were hard and made shaky legs and lungs burned a bit outside in all the smoke around here from the wildfires. D and E were great. Thanks!
Workout:
A. Squat snatch; 10 singles @82% 1rm; rest as needed
At 98
B1. Front squat; 5x5; rest 1 min
100,105,110,115,125
B2. Wall balls; amrap (-5) unbroken x5; rest 3 min
40,38,33,33,31
C. DB walking lunges; 20 steps x2; rest 2 min
35# dbs x 20 x 2
D. Single leg box jump; 5 reps x4/side; rest 1 min (keep the box very
low, keep chest/spine tall when you bend, try to get glute engagement
to jump)
5/side x4
E. Singel leg tall rotational sequence; 5 slow controlled reps in each
of the positions from the video in both directions
Done
So fun to snatch. Failed the second or third but they mostly felt solid. Video is the last rep. Squats to wall balls was a tough series but I am breathing way better on the wb's than in the past. Just by focusing on it. DB lunges were hard and made shaky legs and lungs burned a bit outside in all the smoke around here from the wildfires. D and E were great. Thanks!
Friday, September 15, 2017
September 15, 2017
Daily score: 8
Workout:
For time:
row 2k
50 bench press 55#
Airdyne 100 calories
50 S2O 55#
22:46
(End row at 8:29, end bench at 11:05, end bike at 19:46, finish 22:46)
+
A. Laying DB tricep extensions; 12-15x4; rest 1 min
12x15
15x12
12x13
12x12
B. 45 degree externally rotated support hold on paralletes; 20 secods
x4; rest as needed
20x4
C. Freestanding hs hold tech work 10-20 min
20 mins
This WOD was interesting...I closed my eyes a lot of the first 2/3 of the row and apparently slowed more than I wanted to, then tried to pick up the pace. The last time I rowed a 2k I blew up after going out too fast and that was so painful I didn't wanna do that again. I hit the bench right away and did 25. But then the next set my arms were on fire and shaky. I did 25/10/8/7. Bike was way easier for me to breathe on than the rower. I stood up a lot. S2O I did 15/15/11/9. I didn't feel too bad after. Arms were shaky starting the tricep extensions. Support holds felt good. Good practice with he handstands. Thanks!
Workout:
For time:
row 2k
50 bench press 55#
Airdyne 100 calories
50 S2O 55#
22:46
(End row at 8:29, end bench at 11:05, end bike at 19:46, finish 22:46)
+
A. Laying DB tricep extensions; 12-15x4; rest 1 min
12x15
15x12
12x13
12x12
B. 45 degree externally rotated support hold on paralletes; 20 secods
x4; rest as needed
20x4
C. Freestanding hs hold tech work 10-20 min
20 mins
This WOD was interesting...I closed my eyes a lot of the first 2/3 of the row and apparently slowed more than I wanted to, then tried to pick up the pace. The last time I rowed a 2k I blew up after going out too fast and that was so painful I didn't wanna do that again. I hit the bench right away and did 25. But then the next set my arms were on fire and shaky. I did 25/10/8/7. Bike was way easier for me to breathe on than the rower. I stood up a lot. S2O I did 15/15/11/9. I didn't feel too bad after. Arms were shaky starting the tricep extensions. Support holds felt good. Good practice with he handstands. Thanks!
September 14, 2017
Daily score: 6 (worked all night so was a little nutty but body did well)
Workout:
Mountain biking
3 hours, little over an hour climbing
So fun. Just me and some girls today and we tore it up. First time I have been without the boys pushing the pace. What was cool was how I dropped everyone on the climbs. And even cooler was how easy it felt. Whatever we are doing in training I just felt so powerful and had so much left in the tank. This was the first day out I didn't bite it at all either. So maybe I should always ride after working nights. You really need to come out here and ride, it truly is fantastic country. I felt so lucky. Thanks!
Workout:
Mountain biking
3 hours, little over an hour climbing
So fun. Just me and some girls today and we tore it up. First time I have been without the boys pushing the pace. What was cool was how I dropped everyone on the climbs. And even cooler was how easy it felt. Whatever we are doing in training I just felt so powerful and had so much left in the tank. This was the first day out I didn't bite it at all either. So maybe I should always ride after working nights. You really need to come out here and ride, it truly is fantastic country. I felt so lucky. Thanks!
Wednesday, September 13, 2017
September 13, 2017
Daily score: 7
Workout:
A. Single arm KB snatch to reverse lunge; 8 reps x3/side; rest 1 min bw sides
35#x8/side x 3
B. Single arm DB squat snatch tech work 10 min
2 per side at: 25,30,35,40x7
C. Single arm KB thruster; 10 reps x3/side; rest 1 min
26#x10/side x 3
D. DB crossover lateral step ups; 10 reps x3/side; rest 1 min bw sides
15x10/side
20x10/side
25x10/side
E. Barbell lateral step ups; 10 reps x3/side;r est 1min
35x10/side
45x10/side
45x10/side
F. Partial pistols to box with mini band resistance around knee; 6
slow controlled reps x3/side; rest 1 min
6/side x 3
G. Back extension rotation/reach matrix; 8 reps of:
- arms overhead reach
- single arm OH rotation
- arms behind back rotation
Done
This definitely wore me out by the end. Everything went well other than the kb thrusters I had to stay light on because something pulled in my neck and I didn't want to tweak it. The DB snatch work was enlightening...definitely have to catch it in the right position or it gets really tough. Thanks!
Workout:
A. Single arm KB snatch to reverse lunge; 8 reps x3/side; rest 1 min bw sides
35#x8/side x 3
B. Single arm DB squat snatch tech work 10 min
2 per side at: 25,30,35,40x7
C. Single arm KB thruster; 10 reps x3/side; rest 1 min
26#x10/side x 3
D. DB crossover lateral step ups; 10 reps x3/side; rest 1 min bw sides
15x10/side
20x10/side
25x10/side
E. Barbell lateral step ups; 10 reps x3/side;r est 1min
35x10/side
45x10/side
45x10/side
F. Partial pistols to box with mini band resistance around knee; 6
slow controlled reps x3/side; rest 1 min
6/side x 3
G. Back extension rotation/reach matrix; 8 reps of:
- arms overhead reach
- single arm OH rotation
- arms behind back rotation
Done
This definitely wore me out by the end. Everything went well other than the kb thrusters I had to stay light on because something pulled in my neck and I didn't want to tweak it. The DB snatch work was enlightening...definitely have to catch it in the right position or it gets really tough. Thanks!
Monday, September 11, 2017
September 11, 2017
Daily score: 8
Workout:
Airdyne 12 min easy sprinting 3 secnods on the top of every minute
122 cals
+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x3 rotations through
10:10 on all the L-hangs, unbroken on the rest
Round 1= 60 cals
2 = 58
3 = 60
+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)
Done
It's funny because I have a few friends that rotate through working out with me but no one seems to show for this type of stuff...because it's really hard! And mental! Feeling good today, chest/shoulder soreness has subsided. I actually got some heartburn during this series. And not from anything I ate. I think just pushing hard and then engaging the core. Even a tad nausea. I did better breathing during the L-hangs this week, but it was pursed lip breathing at best. Breath work felt great. I've been stretching every morning for just a few minutes after 10mins of meditating and then trying to move more and sit less during the day. What is cool is that my right hip is really responding. It's less 'stuck' and nearly the same as the left in the 90/90 now. Pretty cool. Thanks!
Workout:
Airdyne 12 min easy sprinting 3 secnods on the top of every minute
122 cals
+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x3 rotations through
10:10 on all the L-hangs, unbroken on the rest
Round 1= 60 cals
2 = 58
3 = 60
+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)
Done
It's funny because I have a few friends that rotate through working out with me but no one seems to show for this type of stuff...because it's really hard! And mental! Feeling good today, chest/shoulder soreness has subsided. I actually got some heartburn during this series. And not from anything I ate. I think just pushing hard and then engaging the core. Even a tad nausea. I did better breathing during the L-hangs this week, but it was pursed lip breathing at best. Breath work felt great. I've been stretching every morning for just a few minutes after 10mins of meditating and then trying to move more and sit less during the day. What is cool is that my right hip is really responding. It's less 'stuck' and nearly the same as the left in the 90/90 now. Pretty cool. Thanks!
Sunday, September 10, 2017
September 10, 2017
Daily score: 8
Workout:
A. Close grip bench press; 8-10x4; rest 2 min
75x10
80x10
85x10
90x10
B. Seated behind the neck strict press; 5x5; rest 2 min
65x5x5
C. Freestanding hs hold tech work 10 min
Done
D. Ring dip support holds; 10 seconds top of dip, 10 seconds bottom of
the dip x5 sets of each; rest sa needed bw (focus on quality, chest
up, straight body line, use assistance if needed to keep quality
positions
10:10 x 5
E1. Tuck ups; 20 reps x2; rest 30 sec
E2. Stability ball DB rotational twists; 20 reps x2; rest 30 sec
E3. Tall kneeling paloff press; 10 reps x2/side; rest 30 sec
E4. Arch body hold; 20 secods x2/side; rest 30 sec
E5. Hanging single leg raises; 16 alt'ing reps x2; rest 30 sec (keep
butt tight and non working leg completely straight)
Done x 2 rounds
Chest was still a little sore/tight today. Everything felt great though. Pretty happy with what I rigged up for handstand practice. I actually like it better than a spotter. Thanks!
Workout:
A. Close grip bench press; 8-10x4; rest 2 min
75x10
80x10
85x10
90x10
B. Seated behind the neck strict press; 5x5; rest 2 min
65x5x5
C. Freestanding hs hold tech work 10 min
Done
D. Ring dip support holds; 10 seconds top of dip, 10 seconds bottom of
the dip x5 sets of each; rest sa needed bw (focus on quality, chest
up, straight body line, use assistance if needed to keep quality
positions
10:10 x 5
E1. Tuck ups; 20 reps x2; rest 30 sec
E2. Stability ball DB rotational twists; 20 reps x2; rest 30 sec
E3. Tall kneeling paloff press; 10 reps x2/side; rest 30 sec
E4. Arch body hold; 20 secods x2/side; rest 30 sec
E5. Hanging single leg raises; 16 alt'ing reps x2; rest 30 sec (keep
butt tight and non working leg completely straight)
Done x 2 rounds
Chest was still a little sore/tight today. Everything felt great though. Pretty happy with what I rigged up for handstand practice. I actually like it better than a spotter. Thanks!
Friday, September 8, 2017
September 8, 2017
Daily score: 7 (sore chest/shoulders)
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest as needed
95# x 10 singles
B. Hang squat clean x1/front squast x2; rest 1 min x5 complexes
95,100,105,105,105
C. Back squat @2010; 4-5x5; rest 2min
105x5
105x5
105x5
110x4
105x4
D. Single leg box jump; 5 reps x3/side; rest 1 min (keep the box very
low, keep chest/spine tall when you bend, try to get glute engagement
to jump)
5/side x 3, 6 inch box
E. Singel leg tall rotational sequence; 5 slow controlled reps in each
of the positions from the video in both directions
Done
How wonderful to snatch again! My shoulders feel great and I think maybe more stable than when I last snatched (seems a loooong time ago). I doubt my technique has improved but didn't feel like it has declined at all either. I really felt good. No back strain. No misses. Hang squat cleaning had also been quite awhile. Felt good. I wish the weight x3 front squats felt lighter! Back squats went well other than that tempo being very challenging. Trying to come up faster than going down was the trick. The last rep of each set was probably more like a 2020. D and E went well. Thanks!
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest as needed
95# x 10 singles
B. Hang squat clean x1/front squast x2; rest 1 min x5 complexes
95,100,105,105,105
C. Back squat @2010; 4-5x5; rest 2min
105x5
105x5
105x5
110x4
105x4
D. Single leg box jump; 5 reps x3/side; rest 1 min (keep the box very
low, keep chest/spine tall when you bend, try to get glute engagement
to jump)
5/side x 3, 6 inch box
E. Singel leg tall rotational sequence; 5 slow controlled reps in each
of the positions from the video in both directions
Done
How wonderful to snatch again! My shoulders feel great and I think maybe more stable than when I last snatched (seems a loooong time ago). I doubt my technique has improved but didn't feel like it has declined at all either. I really felt good. No back strain. No misses. Hang squat cleaning had also been quite awhile. Felt good. I wish the weight x3 front squats felt lighter! Back squats went well other than that tempo being very challenging. Trying to come up faster than going down was the trick. The last rep of each set was probably more like a 2020. D and E went well. Thanks!
Thursday, September 7, 2017
September 7, 2017
Daily score: 7 (surprisingly not really sore)
Workout:
10 min amrap:
row 350m
10 S2O 75#
rest 2 min
4+280m
10 min amrap:
Airdyne 15 cals
10 bench press @moderate load
rest 2 min
5+4cals (75# bench)
10 min amrap:
Sled drag 30 seconds continuous @moderate load
20 seconds hand stand hold against wall
6 (sled plus 90#)
+
A. Laying DB tricep extensions; 12-15x3; rest 1 min
12# x 15 x 3
B. 45 degree externally rotated support hold on paralletes; 20 secods
x3; rest as needed
20x3
C. Freestanding hs hold tech work 10-20 min
Done
This was some good stuff. Lots of sweat. The 2 min rest flew by. The row/S2O was the hardest. I did push press all the S2O unbroken. Bench was super heavy by the last round and I had to split it into 5/3/2. Sled plus HS was the easiest but not easy, it also involved a bit of a jog back and forth. Arms were shaking just positioning the arms for the tricep extensions. The last set was pretty near failure by the 15th. Support holds were doable but a little shaky. Handstands went surprisingly well considering how smoked I was. My arms are now pumped and it was hard to write on the white board lol. Thanks!
Workout:
10 min amrap:
row 350m
10 S2O 75#
rest 2 min
4+280m
10 min amrap:
Airdyne 15 cals
10 bench press @moderate load
rest 2 min
5+4cals (75# bench)
10 min amrap:
Sled drag 30 seconds continuous @moderate load
20 seconds hand stand hold against wall
6 (sled plus 90#)
+
A. Laying DB tricep extensions; 12-15x3; rest 1 min
12# x 15 x 3
B. 45 degree externally rotated support hold on paralletes; 20 secods
x3; rest as needed
20x3
C. Freestanding hs hold tech work 10-20 min
Done
This was some good stuff. Lots of sweat. The 2 min rest flew by. The row/S2O was the hardest. I did push press all the S2O unbroken. Bench was super heavy by the last round and I had to split it into 5/3/2. Sled plus HS was the easiest but not easy, it also involved a bit of a jog back and forth. Arms were shaking just positioning the arms for the tricep extensions. The last set was pretty near failure by the 15th. Support holds were doable but a little shaky. Handstands went surprisingly well considering how smoked I was. My arms are now pumped and it was hard to write on the white board lol. Thanks!
Wednesday, September 6, 2017
September 6, 2017
Daily score: 8
Workout:
A. Single arm DB OHS; 10 reps x3/sdie; rest 1 min
25x10/side
30x10/side
35x10/side
B. Single arm DB power snatch; 10 reps x3/side; rest 1 min
40x10/side
45x10/side x 2
C. KB snatch; 10 reps x3/side; rest 1 min
35x10/side x 3
D. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min
10 x 3
E. DB lateral step ups; 10 reps x3/side;r est 1min
Bodyweight x 10/side x 3
F. Partial pistols to box with mini band resistance around knee; 5
slow controlled reps x3/side; rest 1 min
5/side x 3 to low box (about 14 inches)
G1. Banded frog pumps; 10 reps x3; rest 1 min
G2. Single leg hip thrusts; 5 reps with 5 sec isometric on the top of
each rep x3; rest 1 min
G3. arch body hold; 30 seconds x3; rest as needed
Done x 3
A,B,C went well. I think that was my first time doing single arm OH DB squats. I was conservative but think now that I figured them out I can do more weight next time. On all of these I did 10 reps on one arm then switched, not alternating. Cossack squats feel great. Lateral step ups- I worked on not pushing off with the standing foot and my hip was well below parallel at the bottom on a 20 inch box, hence bodywieght x10 was quite challenging. By the partial pistols I was feeling some fatigued, more in the right glute than left. But I made it! G series topped the glutes off for sure. I see some glute mobility in my future tomorrow. Thanks!
Workout:
A. Single arm DB OHS; 10 reps x3/sdie; rest 1 min
25x10/side
30x10/side
35x10/side
B. Single arm DB power snatch; 10 reps x3/side; rest 1 min
40x10/side
45x10/side x 2
C. KB snatch; 10 reps x3/side; rest 1 min
35x10/side x 3
D. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min
10 x 3
E. DB lateral step ups; 10 reps x3/side;r est 1min
Bodyweight x 10/side x 3
F. Partial pistols to box with mini band resistance around knee; 5
slow controlled reps x3/side; rest 1 min
5/side x 3 to low box (about 14 inches)
G1. Banded frog pumps; 10 reps x3; rest 1 min
G2. Single leg hip thrusts; 5 reps with 5 sec isometric on the top of
each rep x3; rest 1 min
G3. arch body hold; 30 seconds x3; rest as needed
Done x 3
A,B,C went well. I think that was my first time doing single arm OH DB squats. I was conservative but think now that I figured them out I can do more weight next time. On all of these I did 10 reps on one arm then switched, not alternating. Cossack squats feel great. Lateral step ups- I worked on not pushing off with the standing foot and my hip was well below parallel at the bottom on a 20 inch box, hence bodywieght x10 was quite challenging. By the partial pistols I was feeling some fatigued, more in the right glute than left. But I made it! G series topped the glutes off for sure. I see some glute mobility in my future tomorrow. Thanks!
Monday, September 4, 2017
September 4, 2017
Daily score: 7 (legs still sore, not terrible)
Workout:
Airdyne 10 min easy sprinting 3 secnods on the top of every minute
86 cals
+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x2 rotations through
Pace around 600 watts, 14 cals each sprint
Total: 62 cals first round, 60 cals second
Everything unbroken other than the L-hold which was 10/10 both sets
+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)
Done
Amazing how long 20 seconds can be on that bike and how hard it can be to sustain a steady pace for just 20 seconds. Good stuff. This was more tiring than it looked on paper. L-hold was the only thing I really couldn't breath on. I basically had shallow top of chest breathing/breath holding for 10 seconds while my heart felt like it was going to explode out my eyeballs. Breath drills were great for me tonight. I needed that time and the calm it gave me. The box breathing is my favorite. The abdominal vacuum was not as much fun...awkward, hard for me. Taking an Epsom salt bath and going to bed early. Thanks!
PS) didn't get to mountain bike today :(, too smoky d/t forest fires.
Workout:
Airdyne 10 min easy sprinting 3 secnods on the top of every minute
86 cals
+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x2 rotations through
Pace around 600 watts, 14 cals each sprint
Total: 62 cals first round, 60 cals second
Everything unbroken other than the L-hold which was 10/10 both sets
+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)
Done
Amazing how long 20 seconds can be on that bike and how hard it can be to sustain a steady pace for just 20 seconds. Good stuff. This was more tiring than it looked on paper. L-hold was the only thing I really couldn't breath on. I basically had shallow top of chest breathing/breath holding for 10 seconds while my heart felt like it was going to explode out my eyeballs. Breath drills were great for me tonight. I needed that time and the calm it gave me. The box breathing is my favorite. The abdominal vacuum was not as much fun...awkward, hard for me. Taking an Epsom salt bath and going to bed early. Thanks!
PS) didn't get to mountain bike today :(, too smoky d/t forest fires.
September 3, 2017
Daily score: 7 (Sore glutes)
Workout:
A. Strict press; build to a max
93
B. Push press; build to a max
133
C. Push jerk; build to a max
143 (another 5# PR)
D1. Overhead unilaterally loaded barbell walk (put a light KB in a
band on only one side); 50 feet x3/side; rest 90 sec
20,20,26
D2. Single arm on pull up bar (other hand on a band 6" lower than the
other hand on the bar) strict pull ups; amrap unbroken x3/side; rest 3
min
R/L
3/4
4/3
4/2
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x5 sets
Done
+
mobility work 20-30 min
Done, glutes
I really enjoyed this workout. Fun to try and set some new maxes, even if just the one. Left arm lagged on the strict press. Mostly happy about how solid I felt and how my shoulders and body held up through all the lifts, no pain or tweaks. I know I am hitting the positions with more tension than in the past. Single arm/banded pull ups were a fun thing to play around with. Bike and marches were no problem. Glutes are sore but manageable. I'm sure riding will work it all out tomorrow. Thanks!
Workout:
A. Strict press; build to a max
93
B. Push press; build to a max
133
C. Push jerk; build to a max
143 (another 5# PR)
D1. Overhead unilaterally loaded barbell walk (put a light KB in a
band on only one side); 50 feet x3/side; rest 90 sec
20,20,26
D2. Single arm on pull up bar (other hand on a band 6" lower than the
other hand on the bar) strict pull ups; amrap unbroken x3/side; rest 3
min
R/L
3/4
4/3
4/2
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x5 sets
Done
+
mobility work 20-30 min
Done, glutes
I really enjoyed this workout. Fun to try and set some new maxes, even if just the one. Left arm lagged on the strict press. Mostly happy about how solid I felt and how my shoulders and body held up through all the lifts, no pain or tweaks. I know I am hitting the positions with more tension than in the past. Single arm/banded pull ups were a fun thing to play around with. Bike and marches were no problem. Glutes are sore but manageable. I'm sure riding will work it all out tomorrow. Thanks!
Saturday, September 2, 2017
September 2, 2017
Daily score: 9
Workout:
A. Front squat; build to a max for the day
160
B. Front rack walking lunge; 20 steps x3; rest 2 min
95x20x3
C. Single leg deadlift; 10 reps x3/side; rest 1 min bw sides
55x10/side x 3
+
16-14-12
KB snatch 1.25 pood
50-50-50
double unders
6:05
I felt re-energized after a rest day and catching up on sleep and getting some time to myself. I was excited to attack this workout. I wanted another 10#'s on the squat but am happy with 160 because it just felt so solid. Pretty happy I did the lunges at 95# instead of my usual starting lighter and then not adding weight because lunges at any weight feel 'hard'. I definitely felt my glutes on the lunges. Single leg DL's are much improved from a year ago, just better balance I think. The right glute/hami junction gets lit up at 55# so I stayed there. I'll be spending some time mobilizing later today. WOD was fun. I still have to break up the DU's and catch my breath but the KB snatches felt great. Thanks!
Workout:
A. Front squat; build to a max for the day
160
B. Front rack walking lunge; 20 steps x3; rest 2 min
95x20x3
C. Single leg deadlift; 10 reps x3/side; rest 1 min bw sides
55x10/side x 3
+
16-14-12
KB snatch 1.25 pood
50-50-50
double unders
6:05
I felt re-energized after a rest day and catching up on sleep and getting some time to myself. I was excited to attack this workout. I wanted another 10#'s on the squat but am happy with 160 because it just felt so solid. Pretty happy I did the lunges at 95# instead of my usual starting lighter and then not adding weight because lunges at any weight feel 'hard'. I definitely felt my glutes on the lunges. Single leg DL's are much improved from a year ago, just better balance I think. The right glute/hami junction gets lit up at 55# so I stayed there. I'll be spending some time mobilizing later today. WOD was fun. I still have to break up the DU's and catch my breath but the KB snatches felt great. Thanks!
Friday, September 1, 2017
August 31, 2017
Daily score: 6 (tired)
A. Feet elevated back bridge shoulder taps; 20 reps x3; rest 1 min
(only get into as deep of a position as you can comfortbaly execute
the movement)
10/10
7/7/6
7/7/6
B. Band assisted tuck planche on paralletes; 20 seconds x6; rest as needed
20x6
C1. Supinated grip BB bench press; 12-15x4; rest 2 min
55x15
65x15
75x15
75x15
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x5/side; rest 1 min
10/side x 5
D2. Side plank; 30 seconds x5/sdie; rest 1 min
30/side x 5
E. Ring swing tech work 10 min
Done, with false grip
The back bridge shoulder taps were really hard for me. It was shocking to me how much harder they are than the wall facing ones. I had to split the sets up and by the 3rd set I was pretty close to the wall. Supinated bench felt different but fun. Swinging today was tough...either it's way more difficult in false grip (which I know is some of it) or I was just really tired by this point, core and shoulders were shot. I did small and medium kips. I may also have just been being a sissy. It's been a really busy week, I had been feeling great but got a little burned out by last night. Thanks!
A. Feet elevated back bridge shoulder taps; 20 reps x3; rest 1 min
(only get into as deep of a position as you can comfortbaly execute
the movement)
10/10
7/7/6
7/7/6
B. Band assisted tuck planche on paralletes; 20 seconds x6; rest as needed
20x6
C1. Supinated grip BB bench press; 12-15x4; rest 2 min
55x15
65x15
75x15
75x15
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x5/side; rest 1 min
10/side x 5
D2. Side plank; 30 seconds x5/sdie; rest 1 min
30/side x 5
E. Ring swing tech work 10 min
Done, with false grip
The back bridge shoulder taps were really hard for me. It was shocking to me how much harder they are than the wall facing ones. I had to split the sets up and by the 3rd set I was pretty close to the wall. Supinated bench felt different but fun. Swinging today was tough...either it's way more difficult in false grip (which I know is some of it) or I was just really tired by this point, core and shoulders were shot. I did small and medium kips. I may also have just been being a sissy. It's been a really busy week, I had been feeling great but got a little burned out by last night. Thanks!
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