Daily score: 8
Workout:
Indoor bouldering/climbing
This was fun and very challenging. Definitely blew up my forearms. And intimdated a few boys lol. It's good to be strong. Thanks!
Sunday, March 25, 2018
Saturday, March 24, 2018
March 23, 2018
Daily score: 7
Workout:
18.5 (11.6)
7 min time amrap:
3 thrusters 65#
3 CTB
6,6
9,9
12,12 etc.
I made it through 9 of the set of 15 CTB...so...84 reps
This just went by so fast. I did have a small amount of fran cough after but was just getting 'spent' and then it was over. I am in an awkward stage between butterfly and regular kippng CTB and it just doesn't work to switch back and forth. During this my brain did butterfly and I went with it. They did break down to singles by the end of the set of 9. Hands held up fine. I swear if I were regular kipping I would have been getting 'no reps' by the end just because I have a harder time approximating my chest with that movement. The only set of thrusters I broke were the 15's, I did 8/7. I'd really like to repeat this one on Monday. For a few reasons: the open is over and I am sad! I want to stretch it out. And, I can do better now that I know what it will feel like and how fast the time goes by. Also, I think the 'pressure' helped me 'get' the CTB pattern and improve. And, I wanna at least beat Dave Castro! Haha, not really, but I'd like to at least finish the set of 15 CTB to include the same reps as a CTB fran. Thanks!
Workout:
18.5 (11.6)
7 min time amrap:
3 thrusters 65#
3 CTB
6,6
9,9
12,12 etc.
I made it through 9 of the set of 15 CTB...so...84 reps
This just went by so fast. I did have a small amount of fran cough after but was just getting 'spent' and then it was over. I am in an awkward stage between butterfly and regular kippng CTB and it just doesn't work to switch back and forth. During this my brain did butterfly and I went with it. They did break down to singles by the end of the set of 9. Hands held up fine. I swear if I were regular kipping I would have been getting 'no reps' by the end just because I have a harder time approximating my chest with that movement. The only set of thrusters I broke were the 15's, I did 8/7. I'd really like to repeat this one on Monday. For a few reasons: the open is over and I am sad! I want to stretch it out. And, I can do better now that I know what it will feel like and how fast the time goes by. Also, I think the 'pressure' helped me 'get' the CTB pattern and improve. And, I wanna at least beat Dave Castro! Haha, not really, but I'd like to at least finish the set of 15 CTB to include the same reps as a CTB fran. Thanks!
Thursday, March 22, 2018
March 21, 2018
Daily score: 8
Workout:
A. Parallete negative hspu; accumulate 12 slow controlled reps
12
B. Close grip bench press; 10-12x3; rest 90 seconds
95x12
100x10
95x10
C. Ring push ups @31x3; amrap unbroken x3; rest 2 min
9,10,9
D1. Hollow body hold straight arm band lat pull downs; 10 reps x5;
rest 90 seconds
10x5
D2. Inverted hang on rings; 15 seconds with tight body line x5; rest 90 seconds
15x5
E. Bar muscle up tech work 10 min (film attempts)
Done, probably 15-20 reps
F. Shoulder cars from quadruped position; 3 slow controlled reps on both arms
Done
G. Single arm ring rows; 10 reps x3/side; rest 90 seconds
10/side x 3
+
mobility work 20-30 min
Done
Having faith to kick up on the paralletes was something to get used to. Scott's wooden paralletes are super nice though. The negatives felt good, strong. Inverted hangs felt really easy, I tried to be super tight to make them more difficult but still seemed pretty relaxed x 15 seconds. On the bar muscle ups: I really am working not to have the chicken wing. The first video is with a bigger band than the following video. With the bands, even the really skinny one I can prevent the chicken wing. But as soon as I take it away, I fall back in to it. I think it is getting better. A real challenge. Arms were tired by the time I got to the single arm ring rows. Thanks!
Workout:
A. Parallete negative hspu; accumulate 12 slow controlled reps
12
B. Close grip bench press; 10-12x3; rest 90 seconds
95x12
100x10
95x10
C. Ring push ups @31x3; amrap unbroken x3; rest 2 min
9,10,9
D1. Hollow body hold straight arm band lat pull downs; 10 reps x5;
rest 90 seconds
10x5
D2. Inverted hang on rings; 15 seconds with tight body line x5; rest 90 seconds
15x5
E. Bar muscle up tech work 10 min (film attempts)
Done, probably 15-20 reps
F. Shoulder cars from quadruped position; 3 slow controlled reps on both arms
Done
G. Single arm ring rows; 10 reps x3/side; rest 90 seconds
10/side x 3
+
mobility work 20-30 min
Done
Having faith to kick up on the paralletes was something to get used to. Scott's wooden paralletes are super nice though. The negatives felt good, strong. Inverted hangs felt really easy, I tried to be super tight to make them more difficult but still seemed pretty relaxed x 15 seconds. On the bar muscle ups: I really am working not to have the chicken wing. The first video is with a bigger band than the following video. With the bands, even the really skinny one I can prevent the chicken wing. But as soon as I take it away, I fall back in to it. I think it is getting better. A real challenge. Arms were tired by the time I got to the single arm ring rows. Thanks!
Tuesday, March 20, 2018
March 20, 2018
Daily score: 7
Workout:
3 rounds for time:
20 Wall balls
10 DB thrusters
5:20
used the 35# db's, 14# WB
+
A. Shrimp squat tech work 10 min
Done
B. DB RDL; 8-10x2/side; rest 30 sec
25x10
30x10
C1. Short hamstring isometric; 20 secodns x3/side; rest 30 sec
20x3
C2. Barbell hip thrusts; 10 reps x3; rest 30 sec
125, 135, 135
C3. Sorensen hold; 30 seconds x3; rest 30 sec
30x3
C4. box jump overs; 10 reps x3; rest as needed
around 18 seconds x 3, 20 inch box
I broke in the new wall ball target a friend made for under my deck. It was awesome. Did all the WB's unbroken, had to split the last set of thrusters into 5/5, those db thruster are a bitch. I probably started the shrimp squats a little too soon after the wod, they did get better as I practiced them though. Watching my video I can see there is a lot of weakness in there. I definitely have to shift forward and try and pull the back leg in in order to get up. Everything else was uneventful. Thanks!
Workout:
3 rounds for time:
20 Wall balls
10 DB thrusters
5:20
used the 35# db's, 14# WB
+
A. Shrimp squat tech work 10 min
Done
B. DB RDL; 8-10x2/side; rest 30 sec
25x10
30x10
C1. Short hamstring isometric; 20 secodns x3/side; rest 30 sec
20x3
C2. Barbell hip thrusts; 10 reps x3; rest 30 sec
125, 135, 135
C3. Sorensen hold; 30 seconds x3; rest 30 sec
30x3
C4. box jump overs; 10 reps x3; rest as needed
around 18 seconds x 3, 20 inch box
I broke in the new wall ball target a friend made for under my deck. It was awesome. Did all the WB's unbroken, had to split the last set of thrusters into 5/5, those db thruster are a bitch. I probably started the shrimp squats a little too soon after the wod, they did get better as I practiced them though. Watching my video I can see there is a lot of weakness in there. I definitely have to shift forward and try and pull the back leg in in order to get up. Everything else was uneventful. Thanks!
Monday, March 19, 2018
March 19, 2018
Daily score: 8
Workout:
A. CTB/butterfly pull up tech work 10-15 min
Done
B1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
B2. Band assisted tuck front lever hold; 20 seconds x3; rest 1 min
B3. Band assisted tuck planche hold; 20 seconds x3; rest 1 min
B4. Two arm DB tall kneeling strict press; 15 reps x3; rest 1 min
B5. Tall kneeling eagle grip passthroughs; 3 slow controlled reps x3; rest 1 min
B6. Shoulder extension plank hold; 20 secods x3; rest 1 min
Done x 3, DB press with 20# dbs
+
Row sprint 20 seconds @100%
rest 1 min
x3
rest 5 min actviely on assault bike
x3
All rows between 117-121 meters
Total cals on bike 109
+
mobility work 20-30 min
Done
then...
18.4...again (I can explain)
Got through 17 of the heavy DLs this time, 107 reps.
I felt great about the butterfly work today. I got some good cues and even realized how to re-grip, which was huge. I know the CTB butterfly needs a lot of work but doing CTB this way feels sooooo much better and less clunky than the regular kip. So I am motivated to figure it out. B series was good, couldn't figure out how to best use a band on the tuck front lever so I just went without. The planche leans were hard, even though in the video I can see my hips are pretty high and supported. Row sprints went well, I really felt them light up my glutes today. I did my mobility...and then...I was getting ready to leave and this guy dropped in to do 18.4. We were chatting and he basically talked me into doing it again with him. He would have been all alone and the gym was pretty quiet. At first I was just gonna hang out and cheer him on but then I just thought, why not?! I want you to know I will first, never lie to you, and second, really respect your advice. So I didn't mean to disregard what I'm pretty sure you would have advised. But at the same time, it just felt good to be aggressive and go for it and feel strong and capable and not worry about breaking. And...I beat my score by 5 reps, so that was nice. And...I beat the dude, maybe not as nice of me, haha. I told myself I was just gonna take it easy and that was key. I split the dl's 7/7/7 and 5/5/5 and 5/4. Split the hspu's 6/5/5/5, 5/4/3/3, 3/3/3. No no reps. And I didn't get close to failure like I had on saturday. I hit the heavy bar and did 5, 5, 3, 3, 1. It felt awesome. And now I am tired :). Thanks!
Workout:
A. CTB/butterfly pull up tech work 10-15 min
Done
B1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
B2. Band assisted tuck front lever hold; 20 seconds x3; rest 1 min
B3. Band assisted tuck planche hold; 20 seconds x3; rest 1 min
B4. Two arm DB tall kneeling strict press; 15 reps x3; rest 1 min
B5. Tall kneeling eagle grip passthroughs; 3 slow controlled reps x3; rest 1 min
B6. Shoulder extension plank hold; 20 secods x3; rest 1 min
Done x 3, DB press with 20# dbs
+
Row sprint 20 seconds @100%
rest 1 min
x3
rest 5 min actviely on assault bike
x3
All rows between 117-121 meters
Total cals on bike 109
+
mobility work 20-30 min
Done
then...
18.4...again (I can explain)
Got through 17 of the heavy DLs this time, 107 reps.
I felt great about the butterfly work today. I got some good cues and even realized how to re-grip, which was huge. I know the CTB butterfly needs a lot of work but doing CTB this way feels sooooo much better and less clunky than the regular kip. So I am motivated to figure it out. B series was good, couldn't figure out how to best use a band on the tuck front lever so I just went without. The planche leans were hard, even though in the video I can see my hips are pretty high and supported. Row sprints went well, I really felt them light up my glutes today. I did my mobility...and then...I was getting ready to leave and this guy dropped in to do 18.4. We were chatting and he basically talked me into doing it again with him. He would have been all alone and the gym was pretty quiet. At first I was just gonna hang out and cheer him on but then I just thought, why not?! I want you to know I will first, never lie to you, and second, really respect your advice. So I didn't mean to disregard what I'm pretty sure you would have advised. But at the same time, it just felt good to be aggressive and go for it and feel strong and capable and not worry about breaking. And...I beat my score by 5 reps, so that was nice. And...I beat the dude, maybe not as nice of me, haha. I told myself I was just gonna take it easy and that was key. I split the dl's 7/7/7 and 5/5/5 and 5/4. Split the hspu's 6/5/5/5, 5/4/3/3, 3/3/3. No no reps. And I didn't get close to failure like I had on saturday. I hit the heavy bar and did 5, 5, 3, 3, 1. It felt awesome. And now I am tired :). Thanks!
March 18, 2018
Daily score: 5 (just a down day, body is fine)
Workout:
A. OHS; 2, 2, 2; rest 2 min
115,125,130
B. Squat snatch; 2 reps on the min for 10 min @moderate load
At 85
C. Thrusters; 15, 15; rest 2 min
65,65
D. thrusters; 5, 5; rest 2 min
95,95
E1. Arch body hold; 30 seconsd x5; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x5; rest 30 sec
E3. Side plank; 30 seconds x5; rest 30 sec
E4. Stability ball stir the pots; 5 slow controlled reps in both
directions x5; rest 30 sec
E5. Hollow body hold; 30 seconds x5; rest as needed
Done x 5
+
mobility work 20-30 min
Done plus float tank
Fell into a bit of a depression today but snapping out of it. Body is fine, just a little lower energy than usual. I did PR my ohs by 5# and did it for 2. The snatches at 85 felt light and fast after the heavy OHS. Really enjoyed the snatch work, I feel improvement. Thrusters were fine. The core series was a good one, I stuck with it and stayed right on time, everything felt doable the whole way. Thanks!
Workout:
A. OHS; 2, 2, 2; rest 2 min
115,125,130
B. Squat snatch; 2 reps on the min for 10 min @moderate load
At 85
C. Thrusters; 15, 15; rest 2 min
65,65
D. thrusters; 5, 5; rest 2 min
95,95
E1. Arch body hold; 30 seconsd x5; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x5; rest 30 sec
E3. Side plank; 30 seconds x5; rest 30 sec
E4. Stability ball stir the pots; 5 slow controlled reps in both
directions x5; rest 30 sec
E5. Hollow body hold; 30 seconds x5; rest as needed
Done x 5
+
mobility work 20-30 min
Done plus float tank
Fell into a bit of a depression today but snapping out of it. Body is fine, just a little lower energy than usual. I did PR my ohs by 5# and did it for 2. The snatches at 85 felt light and fast after the heavy OHS. Really enjoyed the snatch work, I feel improvement. Thrusters were fine. The core series was a good one, I stuck with it and stayed right on time, everything felt doable the whole way. Thanks!
Saturday, March 17, 2018
March 17, 2018
Daily score: 8
Workout:
18.4
9 min time cap
21-15-9
DL 155#
HSPU
21-15-9
DL 205#
50ft HS walk
102 reps, through 12 of the DL's at 205
I can do better! I went out way to hot on the hspu's. They got hard and I had expected them to be way easier. I broke the DL's like we talked about and they were the rest. I did the first set of hspu's 11/10. Then the set of 15 got hard. I did a set of 4 and got no-repped on the 5th for not reaching the line. Then I was down to 2's through the rest of the 15. The set of 9 I did 3, 2, 1, 1, 1, 1. I got right on the 205 bar, did some singles, grabbed my belt, did a set of 3 and then singles through to 12. I got to the 205 bar around 7 minutes or just after. I should have split the hspu into sets no greater than 5 from the beginning and I should not have worried about my belt or left it on the whole time. I would kinda like to do it again. I feel great and not beat up at all. I thought hspu's were stronger for me. But the standard is tough and I should have been smarter. Thanks!
Workout:
18.4
9 min time cap
21-15-9
DL 155#
HSPU
21-15-9
DL 205#
50ft HS walk
102 reps, through 12 of the DL's at 205
I can do better! I went out way to hot on the hspu's. They got hard and I had expected them to be way easier. I broke the DL's like we talked about and they were the rest. I did the first set of hspu's 11/10. Then the set of 15 got hard. I did a set of 4 and got no-repped on the 5th for not reaching the line. Then I was down to 2's through the rest of the 15. The set of 9 I did 3, 2, 1, 1, 1, 1. I got right on the 205 bar, did some singles, grabbed my belt, did a set of 3 and then singles through to 12. I got to the 205 bar around 7 minutes or just after. I should have split the hspu into sets no greater than 5 from the beginning and I should not have worried about my belt or left it on the whole time. I would kinda like to do it again. I feel great and not beat up at all. I thought hspu's were stronger for me. But the standard is tough and I should have been smarter. Thanks!
Thursday, March 15, 2018
March 15, 2018
Daily score: 8
Workout:
A. Strict press; 3x3; rest 2 min
90,95,97
B. BEhind the neck snatch grip push press; 5x5; rest 2 min
95x5x5
C. Front rack sotts press; 5x5; rest 1 min
55x5x5
C. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
D. Hollow body hold straight arm band lat pull downs; 10 reps x5; rest
90 seconds
10x5
E. bar Kip swing work for bar muscle ups (hips to bar, etc... low
volume) 5-10 min
Done
E1. Side plank DB strict press 10 reps x2/side; rest 30 sec
15x10
20x10
E2. DB external rotations; 10-12x2/side; rest 30 sec
8x12
10x12
E3. Lying extended ROM bicep curls; 10 reps x2; rest 30 sec
8x10
8x10
E4. Laying DB tricep extensions; 15 reps x2; rest as needed
12x15
+
mobility work 20-30 min
Done, plus a massage
I maybe could have gone heavier on the behind the neck presses but it was so hard to not crack my C7 vertebrae when bringing the bar down that I was hesitant to push it. Sotts press is just awesome. Really teaches how to feel what my best most vertical and strong position in the bottom of a squat is. Super challenging. HS walk was good today. Did sets of 10 hspu’s kipping and they felt smooth. Failed one ring mu, then hit the one I filmed and looked it over with Scott because I knew it felt wrong. I chicken winged my right arm. He showed me a mobility drill in the video above to help. The picture before the video was supposed to show that my right elbow sticks out more than my left. It did prior to the mobility drill anyway. I did another ring mu after the drill and it felt solid, just didn’t catch it on film. I moved right on to the bar mu kipping. It just felt mediocre today but less chicken wingy. The dB arm series went well. Backed off on the extended rom bicep curl weight because they made my biceps tendon at the elbow pit super sore for a couple days last week. Also, above, is a pic of a pulley apparatus Scott rigged up for pull downs, etc. And Scott saying ‘hello’ to you! I just wanted you to know I had that at my disposal. Thanks!
Workout:
A. Strict press; 3x3; rest 2 min
90,95,97
B. BEhind the neck snatch grip push press; 5x5; rest 2 min
95x5x5
C. Front rack sotts press; 5x5; rest 1 min
55x5x5
C. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
D. Hollow body hold straight arm band lat pull downs; 10 reps x5; rest
90 seconds
10x5
E. bar Kip swing work for bar muscle ups (hips to bar, etc... low
volume) 5-10 min
Done
E1. Side plank DB strict press 10 reps x2/side; rest 30 sec
15x10
20x10
E2. DB external rotations; 10-12x2/side; rest 30 sec
8x12
10x12
E3. Lying extended ROM bicep curls; 10 reps x2; rest 30 sec
8x10
8x10
E4. Laying DB tricep extensions; 15 reps x2; rest as needed
12x15
+
mobility work 20-30 min
Done, plus a massage
I maybe could have gone heavier on the behind the neck presses but it was so hard to not crack my C7 vertebrae when bringing the bar down that I was hesitant to push it. Sotts press is just awesome. Really teaches how to feel what my best most vertical and strong position in the bottom of a squat is. Super challenging. HS walk was good today. Did sets of 10 hspu’s kipping and they felt smooth. Failed one ring mu, then hit the one I filmed and looked it over with Scott because I knew it felt wrong. I chicken winged my right arm. He showed me a mobility drill in the video above to help. The picture before the video was supposed to show that my right elbow sticks out more than my left. It did prior to the mobility drill anyway. I did another ring mu after the drill and it felt solid, just didn’t catch it on film. I moved right on to the bar mu kipping. It just felt mediocre today but less chicken wingy. The dB arm series went well. Backed off on the extended rom bicep curl weight because they made my biceps tendon at the elbow pit super sore for a couple days last week. Also, above, is a pic of a pulley apparatus Scott rigged up for pull downs, etc. And Scott saying ‘hello’ to you! I just wanted you to know I had that at my disposal. Thanks!
Wednesday, March 14, 2018
March 14, 2018
Daily score: 8
Workout:
A. Wall balls; amrap unbroken x3; rest 3 min activelty on assault bike
@moderate pace
50,31,25 and total 60 cals
B. thrusters; 20 AFAP x2 @65#; rest 2 min
:46 and :43 unbroken
C. box jump over tech work 10 min (low reps, low box, just tech
practice and preparation for calves)
Done in sets of 10 afap
D. Sandabg over shoulder; amrap in 4 min
100# sandbag x 12, one failed rep
+
Row sprint 10 seconds @100%
50 seconds easy row
x12
Done, total 152 cals
This was a tough workout! I was up for it though. Did it at CFP to use a real wb target. 50 unbroken wb’s is definitely a pr for me. I’m not as afraid of the movement as I once was. I think, in general, I don’t ‘fear’ like that as much anymore. Second set of thrusters burned. Box jump overs felt good! No calf issues, as of yet. I did get a little dizzy spinning in the same direction. Sandbag was heavy and a different shape than what I had at home. But it felt aggressive and fun and I got to be outside. I did feel my low back muscles lit up at the end. And then to top it all off with row sprints :). I felt accomplished and hungry. Thanks!
Workout:
A. Wall balls; amrap unbroken x3; rest 3 min activelty on assault bike
@moderate pace
50,31,25 and total 60 cals
B. thrusters; 20 AFAP x2 @65#; rest 2 min
:46 and :43 unbroken
C. box jump over tech work 10 min (low reps, low box, just tech
practice and preparation for calves)
Done in sets of 10 afap
D. Sandabg over shoulder; amrap in 4 min
100# sandbag x 12, one failed rep
+
Row sprint 10 seconds @100%
50 seconds easy row
x12
Done, total 152 cals
This was a tough workout! I was up for it though. Did it at CFP to use a real wb target. 50 unbroken wb’s is definitely a pr for me. I’m not as afraid of the movement as I once was. I think, in general, I don’t ‘fear’ like that as much anymore. Second set of thrusters burned. Box jump overs felt good! No calf issues, as of yet. I did get a little dizzy spinning in the same direction. Sandbag was heavy and a different shape than what I had at home. But it felt aggressive and fun and I got to be outside. I did feel my low back muscles lit up at the end. And then to top it all off with row sprints :). I felt accomplished and hungry. Thanks!
Tuesday, March 13, 2018
March 13, 2018
Daily score: 7
Workout:
A. HS walk tech work 15 min
Done, 3-4 10 foot walks
B. Strict hspu; amrap sets of 2 unbroken in 8 minutes
17 doubles
C. Close grip bench press; 12-14x3; rest 2 min
85x14
90x14
95x12
D. CTB/butterfly/bar muscle up tech work 10-15 min
Done
E1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
E2. HAnging L to straddle; 3 slow controlled reps x3; rest 30 sec
E3. Side body arch hold; 20 seconds x3; rest 30 sec
E4. Stability ball stir the pots; 3 slow controlled reps in both
directions x3; rest 30 sec
E5. Arch body rock 30 seconsd x3; rest 30 sec
E2. HAnging L to straddle; 3 slow controlled reps x3; rest 30 sec
E3. Side body arch hold; 20 seconds x3; rest 30 sec
E4. Stability ball stir the pots; 3 slow controlled reps in both
directions x3; rest 30 sec
E5. Arch body rock 30 seconsd x3; rest 30 sec
Done x 3
+
mobility work 20-30 min
mobility work 20-30 min
Done
HS walking confidence and consistency is improving. HSPU’s felt strong. Bench was fun. Pull-up session was okay. I just wonder if I am getting any better at any of it. I work on midline tension and straight arm pulling etc but I am still kinda lost on how to get better. ‘E’ series was good. Thanks!
Monday, March 12, 2018
March 12, 2018
Daily score: 8
Workout:
A. OHS; 3x3; rest 2 min
110,120,125
B. HAng squat clean; 2 reps on the min for 10 min @moderate load
115
C. Front rack reverse lunges; 14 alt'ing reps x3; rest 2 min
85,95,110
D. Pistol squat tech work 10 min (eccentrics, partial ranges, for
speed, isometric holds in bottom working on terminal knee extension,
etc)
Done
E1. Arch body hold; 30 seconsd x4; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec
Done x 4
+
mobility work 20-30 min
Done
OHS felt solid. 125 is my old PR and I did it by 3 pretty easy. I could have done more weight on the cleans I think but it was good work on form. Lunges felt good. Pistols were great. They are honestly pretty easy for me. I can hold in the bottom no problem and come up from a hold. I did some weighted, up to 20#. Thanks!
Workout:
A. OHS; 3x3; rest 2 min
110,120,125
B. HAng squat clean; 2 reps on the min for 10 min @moderate load
115
C. Front rack reverse lunges; 14 alt'ing reps x3; rest 2 min
85,95,110
D. Pistol squat tech work 10 min (eccentrics, partial ranges, for
speed, isometric holds in bottom working on terminal knee extension,
etc)
Done
E1. Arch body hold; 30 seconsd x4; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec
Done x 4
+
mobility work 20-30 min
Done
OHS felt solid. 125 is my old PR and I did it by 3 pretty easy. I could have done more weight on the cleans I think but it was good work on form. Lunges felt good. Pistols were great. They are honestly pretty easy for me. I can hold in the bottom no problem and come up from a hold. I did some weighted, up to 20#. Thanks!
Sunday, March 11, 2018
March 10, 2018
Daily score: 9
Workout:
18.3
2 rounds: (14 minute time cap)
100 du's
20 OHS 80#
100 du's
12 ring muscle ups
100 du's
alternating db snatches, 35#
100 du's
12 bar mu's
225 reps, through 5 ring muscle ups
I really can't complain about a thing because doing ring muscle ups in the open is a dream come true. So no matter what, this was a huge success. However, this one made me want 'more' more than any of the others. If my body could handle doing it again, I would, just because I believe I have better in me!
Here's how it went down: First set of du's went great! I did 40, 20, 20 or something around there, and then somewhere in the 80's my right calf blew up. That same sharp shooting pain. It wasn't as bad as the time it happened right before Open Camp though (or maybe just more familiar). Finished that set but I could feel the calf was pissed off on the OHS. I did 12/8 on the OHS just to save my shoulders. I could have done those unbroken. But didn't seem like a good reason to. The second set of du's was stupid. My body basically wouldn't let me use the right leg and the calf was all seized up anyway so not sure it would have been much help. I wasn't getting any 'danger' signals though, I just knew it was gonna hurt for a week probably. And to be honest, nothing was going to stop me from getting a shot at the rings.
So...it's so frustrating but I was at 8:28 by the time I got to the rings! First set of dubs took me 2:05, second set 5:20!!! It was not pretty. I know I broke an ankle and I probably wouldn't have my muscle ups if I hadn't, so I really am not trying to be a whiny bitch. But I really wanna fix my double unders this next year because this did not feel good and I never want to feel that way again...being held back...and feeling wounded! Grrrr. I added the video to show what some in the first set look like. It's been forever since I saw myself do them and I do not look like what I think I look like! I can see a lot of room for improvement.
Anyhow, moving on, the first mu was way more difficult than doing them well rested during the week. I FOUGHT for it. I got 5, failed 3. This next sentence I know is a waste of mental energy but it's mostly just a confession that the Open got to me: I just think that if I had the 3 mins back from the shitty second set of dubs and if I hadn't failed the 3 reps, I maaaaaybe could have gotten 12 mu's! (That girl is annoying, ignore her). Okay, back to reality and what's worth one's mental energy: this was fun, I achieved a goal AND a dream, I did not injure myself, and I am now more motivated than ever to get better at basically everything, specifically du's and ring muscle ups :). Sorry this is going on and on haha. So much passion tied up in this one! The good news is I really am okay. My right calf is unhappy but not as scary as the first time it happened and now I have a good idea of how it recovers and what to do. It'll be fine in a few days. My left calf is super sore from doing 100 single legged du's lol. But just tight and sore. So I am definitely funny to watch walk. Shoulders feel great. Thanks to you and all your progressions and all the work to build healthy stable shoulders, even the reps I failed on the mu's didn't feel scary or risky. Scotty judged me and that was super helpful too. An exciting day. Thanks!
Workout:
18.3
2 rounds: (14 minute time cap)
100 du's
20 OHS 80#
100 du's
12 ring muscle ups
100 du's
alternating db snatches, 35#
100 du's
12 bar mu's
225 reps, through 5 ring muscle ups
I really can't complain about a thing because doing ring muscle ups in the open is a dream come true. So no matter what, this was a huge success. However, this one made me want 'more' more than any of the others. If my body could handle doing it again, I would, just because I believe I have better in me!
Here's how it went down: First set of du's went great! I did 40, 20, 20 or something around there, and then somewhere in the 80's my right calf blew up. That same sharp shooting pain. It wasn't as bad as the time it happened right before Open Camp though (or maybe just more familiar). Finished that set but I could feel the calf was pissed off on the OHS. I did 12/8 on the OHS just to save my shoulders. I could have done those unbroken. But didn't seem like a good reason to. The second set of du's was stupid. My body basically wouldn't let me use the right leg and the calf was all seized up anyway so not sure it would have been much help. I wasn't getting any 'danger' signals though, I just knew it was gonna hurt for a week probably. And to be honest, nothing was going to stop me from getting a shot at the rings.
So...it's so frustrating but I was at 8:28 by the time I got to the rings! First set of dubs took me 2:05, second set 5:20!!! It was not pretty. I know I broke an ankle and I probably wouldn't have my muscle ups if I hadn't, so I really am not trying to be a whiny bitch. But I really wanna fix my double unders this next year because this did not feel good and I never want to feel that way again...being held back...and feeling wounded! Grrrr. I added the video to show what some in the first set look like. It's been forever since I saw myself do them and I do not look like what I think I look like! I can see a lot of room for improvement.
Anyhow, moving on, the first mu was way more difficult than doing them well rested during the week. I FOUGHT for it. I got 5, failed 3. This next sentence I know is a waste of mental energy but it's mostly just a confession that the Open got to me: I just think that if I had the 3 mins back from the shitty second set of dubs and if I hadn't failed the 3 reps, I maaaaaybe could have gotten 12 mu's! (That girl is annoying, ignore her). Okay, back to reality and what's worth one's mental energy: this was fun, I achieved a goal AND a dream, I did not injure myself, and I am now more motivated than ever to get better at basically everything, specifically du's and ring muscle ups :). Sorry this is going on and on haha. So much passion tied up in this one! The good news is I really am okay. My right calf is unhappy but not as scary as the first time it happened and now I have a good idea of how it recovers and what to do. It'll be fine in a few days. My left calf is super sore from doing 100 single legged du's lol. But just tight and sore. So I am definitely funny to watch walk. Shoulders feel great. Thanks to you and all your progressions and all the work to build healthy stable shoulders, even the reps I failed on the mu's didn't feel scary or risky. Scotty judged me and that was super helpful too. An exciting day. Thanks!
Thursday, March 8, 2018
March 8, 2018
Daily score: 8
Workout:
A. Single arm DB strict press; 8-10x2/side; rest 1 min bw sides
25x10
30x10
B. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds
10x4
D. Kip swing work (muscle ups, CTB, butterfly, etc... low volume)
Done
E1. Side plank DB strict press 10 reps x2/side; rest 30 sec
15x10
E2. DB external rotations; 10-12x2/side; rest 30 sec
8x12
E3. Lying extended ROM bicep curls; 10 reps x2; rest 30 sec
10x10
E4. Laying DB tricep extensions; 15 reps x2; rest as needed
12x15
+
mobility work 20-30 min
Done
Pretty good hs walk practice. Consistently getting around 10 feet. I did a few ring mu’s. They felt hard today! But I was super anxious about not being able to repeat them so may have been more of a confidence issue. Butterfly felt good. I did a couple bar mu’s with a band and then just the one without that I filmed. They are improving. Everything else was great. Super excited about 18.3! Just feeling so grateful to the universe and my own perseverance that I have a shot at those ring mu’s! It’s kinda a dream come true! Now if only my calf will hold up through the first 200 du’s. It is feeling great so I am pretty confident. I also just got a new rope that I love. So i’m going for broke! Can’t wait. Thanks!
Workout:
A. Single arm DB strict press; 8-10x2/side; rest 1 min bw sides
25x10
30x10
B. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds
10x4
D. Kip swing work (muscle ups, CTB, butterfly, etc... low volume)
Done
E1. Side plank DB strict press 10 reps x2/side; rest 30 sec
15x10
E2. DB external rotations; 10-12x2/side; rest 30 sec
8x12
E3. Lying extended ROM bicep curls; 10 reps x2; rest 30 sec
10x10
E4. Laying DB tricep extensions; 15 reps x2; rest as needed
12x15
+
mobility work 20-30 min
Done
Pretty good hs walk practice. Consistently getting around 10 feet. I did a few ring mu’s. They felt hard today! But I was super anxious about not being able to repeat them so may have been more of a confidence issue. Butterfly felt good. I did a couple bar mu’s with a band and then just the one without that I filmed. They are improving. Everything else was great. Super excited about 18.3! Just feeling so grateful to the universe and my own perseverance that I have a shot at those ring mu’s! It’s kinda a dream come true! Now if only my calf will hold up through the first 200 du’s. It is feeling great so I am pretty confident. I also just got a new rope that I love. So i’m going for broke! Can’t wait. Thanks!
Wednesday, March 7, 2018
March 7, 2018
Daily score: 8
Workout:
A. Front squat; 3x3; rest 2 min
135,145,155
B. OHS; 10 reps x4; rest 90 seconds
75, 85, 85, 85
C. OH walking lunges; 50 feet x4; rest 2 min (25 down, drop bar, power
snatch back up, walk back)
55, 65, 65, 65
D1. Rear foot elevated single leg bulgairan deadlifts; 8 reps x3/side;
rest 30 sec
all with a 26# kb held like a goblet squat
D2. Sumo good mornings; 10 reps x3; rest 30 sec
35, 45, 55
D3. Side lying clam shells; 10 reps x3; rest 30 sec
done, with band
D4. TTB; 10 reps x3; rest 30 sec
10 unbroken x 3
D5. Weighted back extensions; 10 reps x3; rest as needed
all with 10# db
+
For time:
30 cals airdyne
10 sandbag over shoulder
30 cals rowing
6:00
Felt good to squat heavy today. My 1 rm front squat is 163, but 155 x 3 felt solid, difficult but not awful. OHS felt good, slightly wobbly on the 10th rep of the last 3 sets. Nothing else really to say other than the ttb sets felt easy unbroken. I used the 70# sandbag. Thanks!
Workout:
A. Front squat; 3x3; rest 2 min
135,145,155
B. OHS; 10 reps x4; rest 90 seconds
75, 85, 85, 85
C. OH walking lunges; 50 feet x4; rest 2 min (25 down, drop bar, power
snatch back up, walk back)
55, 65, 65, 65
D1. Rear foot elevated single leg bulgairan deadlifts; 8 reps x3/side;
rest 30 sec
all with a 26# kb held like a goblet squat
D2. Sumo good mornings; 10 reps x3; rest 30 sec
35, 45, 55
D3. Side lying clam shells; 10 reps x3; rest 30 sec
done, with band
D4. TTB; 10 reps x3; rest 30 sec
10 unbroken x 3
D5. Weighted back extensions; 10 reps x3; rest as needed
all with 10# db
+
For time:
30 cals airdyne
10 sandbag over shoulder
30 cals rowing
6:00
Felt good to squat heavy today. My 1 rm front squat is 163, but 155 x 3 felt solid, difficult but not awful. OHS felt good, slightly wobbly on the 10th rep of the last 3 sets. Nothing else really to say other than the ttb sets felt easy unbroken. I used the 70# sandbag. Thanks!
March 6, 2018
Daily score: 8
Workout:
A1. Loaded kneeling calf stretch; 30 seconds x3; rest as needed
done
A2. Standing loaded calf stretch; 30 seconds x3; rest as needed
done
A3. Standing single leg calf extensions unloaded @41x1; 8 reps x3; rest asneeded
done
B1. Single leg straight legged hip extension isometric; 10 seconds
x4/side; rest 20 sec
B2. Single leg glute bridge; 5 reps with 3 sec isometirc hold at end
range squeezing glutes aggressviely x4/side; rest as needed
done
C. testing out jumping and calf work - maybe single unders would be
better than doubles. keep core and glutes tight
done, sets of 15 du's, some 20 inch box jumps
D. Clean grip deadlift; amrap (-2) unbroken 155# x1 set (maximum 20
reps, maintain quality positions and do not grind any reps)
20
E1. Arch body hold; 30 seconsd x3; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec
done
+
mobility work 20-30 min
done, shoulders, thoracic spine/neck
The calf stretches I altered a bit. I think my ankles are so flexible I just wasn't feeling anything. So on the kneeling one I basically leaned my body weight into the knee. The extensions are way way more difficult for me on the right/recovering leg. I can't get as high on that toe except on the first rep, and they fatigue super fast. Glute work went well. The exciting thing is I survived the jump work without any issues! I was very cautious. Started with singles, then small sets of doubles, peppered with ankle CARs. Box jumps felt like no trouble. Calves were tight afterward but no 'danger' signals. I did feel way more tense jumping with my core and glutes engaged that I usually do. I usually try and relax but maybe that was a problem. The DLs really did feel super smooth x 20. E series was no trouble. Thanks!
Workout:
A1. Loaded kneeling calf stretch; 30 seconds x3; rest as needed
done
A2. Standing loaded calf stretch; 30 seconds x3; rest as needed
done
A3. Standing single leg calf extensions unloaded @41x1; 8 reps x3; rest asneeded
done
B1. Single leg straight legged hip extension isometric; 10 seconds
x4/side; rest 20 sec
B2. Single leg glute bridge; 5 reps with 3 sec isometirc hold at end
range squeezing glutes aggressviely x4/side; rest as needed
done
C. testing out jumping and calf work - maybe single unders would be
better than doubles. keep core and glutes tight
done, sets of 15 du's, some 20 inch box jumps
D. Clean grip deadlift; amrap (-2) unbroken 155# x1 set (maximum 20
reps, maintain quality positions and do not grind any reps)
20
E1. Arch body hold; 30 seconsd x3; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec
done
+
mobility work 20-30 min
done, shoulders, thoracic spine/neck
The calf stretches I altered a bit. I think my ankles are so flexible I just wasn't feeling anything. So on the kneeling one I basically leaned my body weight into the knee. The extensions are way way more difficult for me on the right/recovering leg. I can't get as high on that toe except on the first rep, and they fatigue super fast. Glute work went well. The exciting thing is I survived the jump work without any issues! I was very cautious. Started with singles, then small sets of doubles, peppered with ankle CARs. Box jumps felt like no trouble. Calves were tight afterward but no 'danger' signals. I did feel way more tense jumping with my core and glutes engaged that I usually do. I usually try and relax but maybe that was a problem. The DLs really did feel super smooth x 20. E series was no trouble. Thanks!
Monday, March 5, 2018
March 5, 2018
Daily score: 8
Workout:
A. Strict press; 3x3; rest 2 min
85, 90, 95
B. Weighted supinated grip pull up @21x1; 2-3x3; rest 2 min
15x3, 20x3, 25x3
C. Negative muscle ups; accumulate 8 slow controlled reps with as
little assistance as possible and weighted vest (very low external
loading, maybe 5-10 extra pounds)
3 kipping muscle ups!
8 negatives with 5#'s
D. Russian dips; accumulate 10 reps (film attempts)
10
E. CTB and butterfly tech work 10-15 min
Done
F. HS walk/strict/kipping hspu tech work 10-15 min
Done
G1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
G2. HAnging L to straddle; 3 slow controlled reps x3; rest 30 sec
G3. Side body arch hold; 20 seconds x3; rest 30 sec
G4. Stability ball stir the pots; 3 slow controlled reps in both
directions x3; rest 30 sec
G5. Arch body hold; 30 seconsd x3; rest 30 sec
Done x 3
+
mobility work 20-30 min
Done
Strict press felt strong today. I thought I'd only get 2 pull ups with 25 but 3 was no problem. I was setting up the rings for the negatives and just had this thought and feeling that I could do a muscle up and figured I might as well try once and video just in case. And I'll be damned...it just happened so easy! I did the second one about 30 seconds after, and then the third a minute or so after that. The third one felt even smoother. I think I thought they would just always feel so hard having been such a struggle to figure out. Maybe 'easy' is going too far, but there are far more difficult things we do I think. And yet this has been this big 'unattainable thing' for so long! Super excited! And super nervous I won't be able to do it again for some weird reason. Anyhow, I stopped the madness at 3 and the workout went on. Negatives with 5#'s went well. Russian dips were way better this week, did them all without pushing off with my feet at all. Not a great butterfly day, CTB went well. HS walks were short but more consistent. Nothing else too exciting to note...especially in comparison to the big excitement of the muscle up. The swimmer exercise was cool. Thanks!
Workout:
A. Strict press; 3x3; rest 2 min
85, 90, 95
B. Weighted supinated grip pull up @21x1; 2-3x3; rest 2 min
15x3, 20x3, 25x3
C. Negative muscle ups; accumulate 8 slow controlled reps with as
little assistance as possible and weighted vest (very low external
loading, maybe 5-10 extra pounds)
3 kipping muscle ups!
8 negatives with 5#'s
D. Russian dips; accumulate 10 reps (film attempts)
10
E. CTB and butterfly tech work 10-15 min
Done
F. HS walk/strict/kipping hspu tech work 10-15 min
Done
G1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
G2. HAnging L to straddle; 3 slow controlled reps x3; rest 30 sec
G3. Side body arch hold; 20 seconds x3; rest 30 sec
G4. Stability ball stir the pots; 3 slow controlled reps in both
directions x3; rest 30 sec
G5. Arch body hold; 30 seconsd x3; rest 30 sec
Done x 3
+
mobility work 20-30 min
Done
Strict press felt strong today. I thought I'd only get 2 pull ups with 25 but 3 was no problem. I was setting up the rings for the negatives and just had this thought and feeling that I could do a muscle up and figured I might as well try once and video just in case. And I'll be damned...it just happened so easy! I did the second one about 30 seconds after, and then the third a minute or so after that. The third one felt even smoother. I think I thought they would just always feel so hard having been such a struggle to figure out. Maybe 'easy' is going too far, but there are far more difficult things we do I think. And yet this has been this big 'unattainable thing' for so long! Super excited! And super nervous I won't be able to do it again for some weird reason. Anyhow, I stopped the madness at 3 and the workout went on. Negatives with 5#'s went well. Russian dips were way better this week, did them all without pushing off with my feet at all. Not a great butterfly day, CTB went well. HS walks were short but more consistent. Nothing else too exciting to note...especially in comparison to the big excitement of the muscle up. The swimmer exercise was cool. Thanks!
Sunday, March 4, 2018
March 4, 2018
Daily score: 7
Workout:
Swim 10 min easy warm up
+
Swim 500y for time with short fins
rest 3 min
Swim 500y for time with paddles
+
kick on back with board; 25y x6; rest as needed (board on chest or
board overhead depending on how you feel with skill level and ability
to keep head out of water)
+
Swim 10 min easy cool down
All of the above- done
Swimming felt great today. I did some mobility in the pool too. Both of the 500’s seemed like a long way! I still suck at pacing in the pool and get out of breath and have to take a couple breaths between laps. Thanks!
Workout:
Swim 10 min easy warm up
+
Swim 500y for time with short fins
rest 3 min
Swim 500y for time with paddles
+
kick on back with board; 25y x6; rest as needed (board on chest or
board overhead depending on how you feel with skill level and ability
to keep head out of water)
+
Swim 10 min easy cool down
All of the above- done
Swimming felt great today. I did some mobility in the pool too. Both of the 500’s seemed like a long way! I still suck at pacing in the pool and get out of breath and have to take a couple breaths between laps. Thanks!
March 3, 2018
Daily score: 8
Workout:
18.2 and 18.2a
12 min time cap:
1 thru 10-
dB squat 35#
Over the bar facing burpees
7:46
Then 1 rep max clean
152 (4 pound pr)
I was pumped and ready for this workout after feeling like I had had way too much time to hear about it and ponder it. It was a good environment in the gym and I was motivated by the others doing it with me. Warmed up for nearly an hour. 135 felt smooth and easy in warm-up so I chose it as my opener. I probably could have hustled a little more on the first half of the first part but I did kick up the pace toward the end. I started lifting at 9:15. Hit 137, then 142, then 147, then the unexpected surprise of 152 right before the buzzer. All power cleans, as I planned and stuck with. Like I said, I think maybe I should do db squats and burpees to warm up for every 1rm max clean attempt! Anyhow, it was fun! And especially encouraging to have a PR after all the months off oly lifting. Ready for round 3! Thanks!
Workout:
18.2 and 18.2a
12 min time cap:
1 thru 10-
dB squat 35#
Over the bar facing burpees
7:46
Then 1 rep max clean
152 (4 pound pr)
I was pumped and ready for this workout after feeling like I had had way too much time to hear about it and ponder it. It was a good environment in the gym and I was motivated by the others doing it with me. Warmed up for nearly an hour. 135 felt smooth and easy in warm-up so I chose it as my opener. I probably could have hustled a little more on the first half of the first part but I did kick up the pace toward the end. I started lifting at 9:15. Hit 137, then 142, then 147, then the unexpected surprise of 152 right before the buzzer. All power cleans, as I planned and stuck with. Like I said, I think maybe I should do db squats and burpees to warm up for every 1rm max clean attempt! Anyhow, it was fun! And especially encouraging to have a PR after all the months off oly lifting. Ready for round 3! Thanks!
Friday, March 2, 2018
March 1, 2018
Daily score: 7
Workout:
A. Strict press; 3, 3, 2, 2; rest 2 min
80, 85, 90, 95, + 100x1 (7 pound PR)
B. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds
10 x 4
D. Rope climb tech work 10 min
Done
+
For time:
20 cals assault bike
20 burpees to 6" reach
20 cals assault bike
4:15
+
mobility work 20-30 min
Done
Had some time with Scotty this morning. He recommended ankle CARs to help with the calf. They did seem to loosen things ups. Nothing in this workout really bothered it. The sports chiro massage guy spent some time on it and thinks it's just irritated little muscles in the calf that are compensating for the muscle loss in the bigger muscles on that side. He found a lot of knots. I'm not super worried about hopping over the bar for burpees, that I think will be 'okay' if I warm up well. So glad there are no double unders this week.
Back to this workout...I did a disobedient thing, shocker for me, I know! I lifted one extra rep on the strict press just because 95 x 2 felt so smooth I just had to know if my one rep had gone up. And it has! 100 x 1 went up pretty easy. So that felt great. Progress. HS walks were just 'okay' today. Strict hspu's felt awesome. By the time I was kipping hspus I was a little fatigued and just did 3 sets of 7 afap, working on speed and extending my heels. Rope climbs were fun, it's been forever. The rope at CFP is super high, probably 20+ feet. The hard part is coming down fast. I did get better with some practice. WOD was fine. I think a good day of rest and I'll be ready to crush 18.2 ;). Thanks!
Workout:
A. Strict press; 3, 3, 2, 2; rest 2 min
80, 85, 90, 95, + 100x1 (7 pound PR)
B. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds
10 x 4
D. Rope climb tech work 10 min
Done
+
For time:
20 cals assault bike
20 burpees to 6" reach
20 cals assault bike
4:15
+
mobility work 20-30 min
Done
Had some time with Scotty this morning. He recommended ankle CARs to help with the calf. They did seem to loosen things ups. Nothing in this workout really bothered it. The sports chiro massage guy spent some time on it and thinks it's just irritated little muscles in the calf that are compensating for the muscle loss in the bigger muscles on that side. He found a lot of knots. I'm not super worried about hopping over the bar for burpees, that I think will be 'okay' if I warm up well. So glad there are no double unders this week.
Back to this workout...I did a disobedient thing, shocker for me, I know! I lifted one extra rep on the strict press just because 95 x 2 felt so smooth I just had to know if my one rep had gone up. And it has! 100 x 1 went up pretty easy. So that felt great. Progress. HS walks were just 'okay' today. Strict hspu's felt awesome. By the time I was kipping hspus I was a little fatigued and just did 3 sets of 7 afap, working on speed and extending my heels. Rope climbs were fun, it's been forever. The rope at CFP is super high, probably 20+ feet. The hard part is coming down fast. I did get better with some practice. WOD was fine. I think a good day of rest and I'll be ready to crush 18.2 ;). Thanks!
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