June 30, 2018

Daily score: 8

Workout: 

A. Split jerk; build to a tough single

 175, 5# PR

B1. Strict press; 5x5; rest 90 seconds

85x5x5

B2. Close grip bench press; 5x5; rest 90 seconds

85, 90, 95, 100, 105

+
6 rounds For time:
8 CTB pull ups
6 power snatch 75#
2 squat clean @80% 1rm

16:54
120# clean

+
Active recovery run 10 min

done

+
mobility work 20-30 min

done

I worked up to the 175 jerk without missing any.  That was the first rep that was kinda wonky.  I tried 180 but couldn't get myself to do much more than a push off my shoulders.  It felt heavy just to front rack and step back with.  My brain wouldn't commit to a good try.   Excited about how smoothly I worked up to 175 though.  25#'s more than I can clean lol.  'B' series went well.  In the wod I focused on doubles on the chest to bar and not hurrying or getting messy.   I got some advice to only practice good rhythm so I wanted to stick with that.  I warmed up with the box drill.  Though it might not look like much I feel like I am on track to getting better.  I can do 2 that feel right.  At least that's something to build on.  Snatches felt easy.  Cleans were tough just 'cause my legs were a little tired from riding.  Running felt good.  Thanks!

June 29, 2018

Daily score: 9

Workout:

Moutain biking

2.5 hours, 4-5 miles of climbing, total 10 miles

Felt great!  Rode after work with friends.  Summer is treating me well.  Must say, I am hungry all the time too.  Thanks!

June 28, 2018

Daily score: 8

Workout:

A. Power snatch; build to a tough single then drop to 90% and perform
5 singles; rest 2 min

100
90x5

B. Squat clean x1/hang squat clean x2/front squat x3; begin at 95# and
add 10# per 2 min until failure

 95, 105, 115, 125, failed on the 2nd hang squat clean at 135

C. Back squat; 5x5; rest 3 min

135, 140, 160 (5# 5 rep back squat PR), 150, 150

+
For time:
100 cals row
30 burpee box jump overs 24"
100 cals row


18:34 (7:00, 4:45, 6:49)


Handstand walking in my warm-up was terrible, struggled to get 14 feet.  So those muscles must be worn out from yesterday.  Super happy with upping the weight even just a tiny bit on the back squats.  Felt strong, the 3 mins of rest helped too.  First box jump in the wod was slightly scary, but managed not to bite it.  Had the best post-workout steak after.  Tired and full and happy.  Thanks!

June 27, 2018

Daily score: 8

Workout:

A. Negative Muscle ups; accumulate 10 slow controlled reps


10

B. Butterfly CTB tech work 10 min


Lots of the drill on the box and some doubles

C1. Strict hspu; 5 reps x3; rest 15 sec


5x3

C2. Double unders; 50 reps AFAP x3; rest 15 sec


50 unbroken x 3

C3. HS walk; 50 feet x3; rest as needed to recovery


50x3 broken up

D1. Bench press; 3x3; rest 90 seconds


110,115,120

D2. Supinated weighted pull ups; 4-5x3; rest 90 seconds


5#x5
10#x5
15#x5

D3. Tall kneeling two arm DB military press; 10-12x3; rest 90 seconds


20x12
25x12
30x12

D4. BEnt over barbell rows; 6-8x3; rest 90 seconds


95x8
95x7
95x7

+
mobility work 20-30 min

Done

Eccentric mu’s felt better today than they ever have, I was able to go slower.  Working that box drill on the ctb is helping me solidify the pattern, slowly.  Unbelievable progress on the double unders, 50 unbroken fairly easy and no Achilles trouble today.  HS walking was crappy.  Especially since I got 27 feet unbroken in warm up and then in this series I was doing chunks of 10 and lots of cussing.  Happy to keep grinding it out though. It is getting better just so different under fatigue.  Everything else went well.  Thanks!

June 26, 2018

Daily score: 7 (sore hips, glutes)

Workout:

All for time:
40 TTB

2:34 (10/5/5/5/5/4/3/3)

rest exactly 1 min
30 bar facing burpees

2:41

rest exactly 1 min
20 thrusters 80#

2:07, accidentally did 90#, (7/7/6)

rest exactly 1 min
10 deadlift @80% 1rm

220#, 1:40 (1/1/3/3/2)

rest exactly 1 min
500m row for time

1:53

+
A. DB step overs; 10 reps x3; rest 1 min

35# per hand, x10 x3

B. Arch body rocks; 30 secods x3; rest 30 sec

30x3

C. Side plank; 30 secons x3; rest 30 sec

30/side x3

D. Hanging L hold; amsap x3; rest 90 seconds

33, 27, 21

+
mobility/cool down 20-30 min

Done, glutes, legs

I was feeling the beginnings of low back tightness due to how tight my glutes were from the ride.  But mostly I felt good and excited to get back in the gym.  The series to start off was fun.  The last 10 TTB were mostly singles without coming off the bar.  I don't know what was wrong with my brain when loading the bar for the thrusters but 'extra fitness' for me I guess.  The DL felt heavy but I was able to do a couple sets of 3 and nothing burst.  Rowing hurt.  DB step overs are hard for the legs but wicked on my grip.  Arch body rocks were tough today, I could feel that my flexibility wasn't as good as normal in that arch position.  Everything else went well and I worked out the back issues by doing a bunch of glute mobility, etc.  Thanks!

June 25, 2018

Daily score: 6 (tired from camping)

Workout:

Mountain bike Mt. St. Helens

3.5 hours of riding, the toughest single track climbing I have ever done.

This was an incredible ride.  The terrain was so varied and the views outstanding.  We were at 3-5000 + feet the whole time and I felt the elevation from the get go.  We climbed for the first hour at least and it was brutal, not technical but very steep.  I was with two guys that are fit and the best climbers in our group so I was killing myself just to try and not make them wait for me too much.  I did have to walk more than usual just to catch my breath.  Other than that, felt great.  Only crashed twice!  And the only damage was bruising.  Every crash is a win that doesn't end with a broken bone.  I was exhausted this evening, relaxed and went to bed super early.  Thanks! 

June 21, 2018

Daily score: 7 (felt just a little 'tired')

Workout:

A. Power snatch; build to a tough single

100

B. Clean and jerk; build to a tough triple

 125

C. Sandbag over shoulder; 30 reps for time

3:21, 70# bag

D. 1 set amrap unbroken wall balls

42

+
Row sprint 20 seconds @100%
rest 1 min
x5 sets

all just shy of 120m

+
mobility work 20-30 min

Done

I think riding in the heat the night before wiped me out a bit.  Did this workout the next morning.  Power snatch is still such a poor movement for me...it looked pretty good until 95#  but on the 100# I defintely jump my feet out into starfish position some.  The eccentric was definitely part of the difficulty with the 3 rep C and J.  Jerks felt easy though.  Sand bag was fun.  Wall balls I stopped before I should have...my body just stopped and then I thought 'why did you do that!?'.  The rest was good!  Thanks!

June 20, 2018

Daily score: 9

Workout:

Outdoor day

Mountain biking, 2.25 hours, 8 ish miles
Sandy ridge climb in 37 minutes in 90 degree weather

I drove out to the trail after work and rode this one alone.  I think all my buddies were scared off by the heat wave.  It starts with a 3.75 mile climb that is pretty exposed.  I don't know if 37 minutes is a PR for me but it's close, I'm gonna start tracking this climb for fun.  It was a awesome accomplishment in the heat.  I haven't sweat that much in a long time.  Woke up with dehydration headache the next day.  Getting better on the downhill too!  So fun.  Thanks!

June 19, 2018

Daily score: 8

Workout:

A. Muscle up skills and drills 15 min


2 rounds of:
5 toe spot mu’s
6 banded mu’s
1 kipping muscle up

B. Butterfly CTB tech work 10 min


60 reps of the drill with one foot on the box 30/side
A few sets of small b-fly circles 

C. Strict/kipping hspu tech work 10-15 min


10 min emom:
Minutes 1-5= 5 strict hspu’s
6-8= 1 wall facing strict hspu
9-10= 5 kipping hspu’s afap

D1. Bench press; 5, 5, 5, 3, 3, 3; rest 90 seconds


105,105,105,110,115,115

D2. Bent over barbell rows; 3-5x6; rest 90 seconds


115x3
115x3
115x3
110x4
110x4
110x4

D3. Kipping hspu; 12 reps x6; rest 90 seconds


12 x 6 all unbroken 

D4. Supinated strict pull ups; 12 reps x6; rest 90 seconds


12 x 6 all in sets of 4

+
mobility work 20-30 min

Done 

This was a lot of solid work.  Added all the hspu’s for a grand total of 110!  And I feel good, neck and shoulders intact.  I tried the muscle up drill with my feet elevated on a bench like the video I posted before...but I couldn’t get a single rep so I did the toe spot drill instead today.  I think the CTB drill is helping.  At least I am practicing good movement.  HSPU’s felt great today.  ‘D’ series went well.  Felt like an accomplishment to finish it.  Thanks!

June 18, 2018

Daily score: 8

Workout:

A. Box jumps; 10 reps  x5; rest as needed


10x5, 20 inch

B. Lateral box jumps; 6 reps in both directions x4; rest as needed


6/side x 4, 20 inch

C. Single leg box jumps; 3 reps x4/side; rest as needed


3/leg x 4 to 12 inch box

+
For time:
120 double unders
100 foot hs walk (25 x4)
120 double unders


17:28 (3:13, 11:47, 2:28)

+
mobility/cool down 20-30 min

Done

All the jumping went well.  Did the first 120 du’s 50/30/25/15.  I deliberately took them slow because the right Achilles got fired up after the first 50.  I know the handstand walking took awhile but it really felt like a huge improvement.  I allowed myself either 10 or 15 foot increments.  I did 7, 10 foot increments and 2, 15 feet.  I had 5 attempts that didn’t make it to 10 feet so I didn’t count them.  I am definitely starting to feel more confident with this movement.  Slowly.  The second set of du’s felt awesome, zero Achilles issue.  I cruised through them 50/30/25/15 as well.  Thanks!

June 17, 2018

Daily score: 8

Workout:

A. Front rack reverse lunges; 20 alt'ing reps x2; rest 2 min


105x20x2

B. Back squat; 5x5 @93% of two weeks ago 5rm; rest 90 seconds


145x5x5

+
4 rounds for time:
Run 400m
5 squat snatch @80% 1rm
12 TTB


18:26, 95# snatch 

+
D1. Seated pike lift isomtrics; 10 seconds @max tension x5/side; rest 30 sec
D2. Prone glute press; 10 reps x5/side; rest 30 sec
D3. Stability ball stir the pots; 5 reps in both directions x5; rest as needed

Done x 5

Lunges and back squats were tough.  The 90 second rest on the squats went by fast.  WOD felt pretty good.  Didn’t fail any of the snatches, did all singles.  Did 6/6 on the ttb.  It was pretty hot outside.  Sitting at the pool now recovering :).  ‘D’ series was good.  Thanks!

June 16, 2018

Daily score: 8

Workout:

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


95,100,100,100,105,105,105,105,105,110

B. OHS; 5x5; rest 2 min


95,105,115,120x4,120

C. Hang squat snatch; build to a max


115

+
21-15-9
bar facing burpees
thrusters 75#
row calories


12:52
(8/7/6, 9/6, 9 on the thrusters)

+
Active recovery run 10 min


Done 

+
mobility work 20-30 min

Done

No misses on the snatches, quality practice.  Missed the 5th rep at 120 on the 4th set of OHS, pissed me off.  Made it solid on the last set.  Everything else went well.  Ran on the fire road again with my pup, super enjoyable.  Thanks!

June 15, 2018

Daily score: 8

Workout:

A. Bent knee L pull ups; amrap unbroken x5; rest 2 min

4,4,4,4,4

B. Kip swings on bar; 10 reps as large of a magnitude as possible x4; rest 2 min

10 x 4

C. Buttefly pull up box drill; accumulate 30 reps per side in small
sets trying to work on speed of descent
https://www.youtube.com/watch?v=7aYckZK2HHM

30/30

D. Side plank; 30 seconds x5; rest 30 sec

Done

E1. Hollow body hold; 30 secodns x5; rest 30 sec
E2. Arch body rock; 30 secods x5; rest 30 sec
E3. L-sit; amsap x5; rest as needed to recovery

All of the above done x 5, L-sit times: 12, 15, 15, 15, 12

Not sore from yesterday which is awesome.  A little tired after work, took a nap, had a snack and then did this workout.  L-sit pull ups were tough to keep in a hollow.  I was able to keep my lower spine tight but hard to initiate the pull without arching the upper back.  Right shoulder struggled a little more than the left.  Kipping and the butterfly drill were really really good ideas.  I think if I work that drill more it is really going to help.  Everything else went well.  I did the L-sit on parallettes.  Thanks!

June 14, 2018

Daily score: 9

Workout:

Mountain biking:

16 miles, 3000+ feet elevation gain, around 4 hours of riding

Super great day!  Lots of climbing and tons of fun flowing downhill.  I felt strong the whole time, even at elevation.  I think we were riding at around 4500 feet.  I was in the lead most of the time climbing which is so nice versus feeling like people are waiting for me.  I cramped a little in the car after, my adductors of all things.  I think I just got a little dehydrated. 

June 12, 2018

Daily score: 6 (sore glutes, upper back)

Workout:

*for the box jumps, doesn't matter how high you have the box, but i
want you trying to jump up as high as posisble and getting into full
hip extension and not trying to mimize jump height by pulling your
knees up
A. Box jumps; 10 reps  x3; rest as needed


Done to 20 inch

B. Lateral box jumps; 6 reps in both directions x3; rest as needed


Done 

C. Single leg box jumps; 3 reps x3/side; rest as needed


6 inch, 12 inch, 12 inch

D. Single unders; 100 reps x2; rest 1 min


Done x2 unbroken

+
6 min amrap;
30 double unders
10 burpees

5 rounds even

rest 4 min
6 min amrap:
30 double unders
6 CTB pull ups

4 rounds +30 +2

+
mobility/cool down 20-30 min

Done

Lower back feels way better, not an issue anymore. I can even go into extension now.  He worked on it pretty intensively at the chiropractors yesterday with massage and cupping and a lot of glute work.  Apparently my glutes were super knotted up deep into the hip joint on both sides.  So today, glutes have been super sore, maybe d/t the workout, maybe massage, probably both.  Upper back/rib got tweaked overhead squatting yesterday too, I’ve had way worse, only trouble was discomfort sleeping.  Massage helped it as well.  I’m sure it will be good in a day or two.  Had a couple good long handstand walks in my warm up today.  Jumping went well, definitely a different feeling to not pull my feet up on the box jumps.  First amrap was all unbroken other than tripping up once on the 4th set of double unders.  Second amrap, du’s were all unbroken other than the last set that I did 15/15 just from fatigue.  The CTB were terrible, as usual.  Frustrated with these.  Not sure what to do...I’ve been coached, I’ve watched video after video, I try hard...my body just is not cooperating.  Right Achilles felt tender after all this but not into the danger zone.  Thanks!

June 11, 2018

Daily score: 7 (tight back, otherwise, great)

Workout:

A. Overhead squat; build to a 1rm

150, 5# PR

B. Squat snatch; build to a max

115

C. Back squat; 5x5 @90% of last weeks 5rm; rest 90 seconds

138 x 5 x 5

+
21-15-9
deadlift 155#
50-50-50
DB front rack walking lunge feet

35# DBs
5:59

+
D1. Seated pike lift isomtrics; 10 seconds @max tension x4/side; rest 30 sec
D2. Prone glute press; 10 reps x4/side; rest 30 sec
D3. Stability ball stir the pots; 5 reps in both directions x4; rest as needed

Done x 4

I'll email about how the back is feeling.  OHS felt amazing today, so excited about 150.  All I really did is think about tension, tension, tension, all the way through to my finger tips.  I didn't try for 155 because my elbows felt and looked like they would explode at 150 :).  Snatching after OHS-ing heavy is brilliant because it did feel light.  I won't lie, I was super disappointed to not PR.  I think I hit 120 once over a year ago.  I'm sure it wasn't pretty.  The real success story is that 115 felt solid and I didn't have any misses until 120.  I tried for it 4 times.  The videos are the first 2 attempts.  Don't ask me why I lunged out of it, stupid.  I think it just felt light overhead after the squats and I was just being stubborn.  Not counting that, obviously.  Squats felt good, tough.  I went a little slow on the wod just to be cautious about form on the DL's d/t the back tweak, went well.  Split them 11/10, 8/7, 4/5.  Glute work was good.  I added in the muscle up drill video becasue I meant to show you that I think I'd like to work this version to try and pull lower and keep my chest high.  I like it because it's hard, strict, but doable.  I need to quit throwing my left shoulder through first and I think I can control that with this drill.  Thanks!

June 10, 2018

Daily score: 6 (tight back)

Workout:

Outdoor day

Mountain biking
2 hours

I rode alone today and took a friends dog.  I worked on a technical climb that I have been wanting to conquer.  Rode that loop twice to practice it.  Once again, back feels fine after warming up but bad after sitting in the car for the hour drive home.  Nice that I don't have any achilles or calf issues after running yesterday though.  

June 9, 2018

Daily score: 7 (back still 'off')

Workout:

16 min amrap:
2 sandbag over shoulder
6 burpee box jumps 20"
10 TTB

 8 rounds plus 2 plus 4
 (100# sand bag)

+
Active recovery run 10 min

Done

+
mobility work 20-30 min

Done

I coached a couple classes this morning before working out, warmed everyone up plus cool down stretching, I felt great going into this.  Low back has been tight, especially right out of bed or getting up after sitting/driving for any long period of time.  It's like I really have to work to straighten it out and then it feels better.  Also uncomfortable at night, I can't lay on my stomach.  But after moving around all morning, it felt good.  This workout was fun.  I did the TTB in sets of 5 until the last couple rounds, then 4.3.3.  I did the 100# sand bag and jogged outside on a trail with my dog.  We both really enjoyed that.  Jogging, I feel like I could go forever, it's running that I struggle with.  Thanks!

June 8, 2018

Daily score: 7 (tight lower back)

Workout:

Riding

A pretty easy 90 minute ride with a beginner friend.  Noticed my low back getting stiff. 

June 7, 2018

Daily score: 7

Workout:

A. Snatch grip deadlift; 5x5; rest 2 min


135,145,155,155,155

B. Front squat; build to a 3 rep max


150 (failed 160 on the 3rd rep)

C. Power clean x1/squat clean x2/front squat x3 - 1 complex on the 90
seconds for 6 sets @moderate load working to be explosive and tight


At 85#

D. Overhead squat; 5 reps on the min for 10 min @moderate load


At 85#

+
4 rounds for time:
Row 20 cals
15 unbroken wall balls


8:36
(2:08, 2:17, 2:10, 2:01)

Got off work late again and had to start this kinda late but felt energized because I am off tomorrow.  Shoulders and abs are sore from yesterday.  Hands sore on the snatch grip DLs.   Nearly made the 3rd rep at 160 on the front squat!  Abs  gave and knees caved in.  Legs were shaking after so I called it good.  163 is my 1RM.  OHS got tough by the 8th minute, just tired shoulders, wrists.  Not that bad though.  Just glad I didn’t go heavier.  WOD felt good.  Thanks!

June 6, 2018

Daily score: 7

Workout:

A. Muscle up skills and drills 15 min


I attempted and failed to do a strict mu
Did two kipping mu’s
Then:
3 rounds with rest:
5 toe spot mu’s
3 strict negatives
3 kips with a pull to the hip
6 banded mu’s

B. Butterfly CTB tech work 10 min


Done, just work on pull ups

C. Strict/kipping hspu tech work 10-15 min


Worked to an approximate 8 inch deficit hspu

D1. Bench press; 5x5; rest 90 seconds


95,100,105,105,105

D2. Bent over barbell rows; 6-8x5; rest 90 seconds


105x6x3, 95x6x2

D3. Kipping hspu; 10 reps x5; rest 90 seconds


10x5

D4. Supinated strict pull ups; 10 reps x5; rest 90 seconds


10x5

+
mobility work 20-30 min

Missed

Still throwing my left shoulder through first on the mu and catching super low.  But good to know I can still make it happen and that I have clearance under the deck at home :).  Butterfly is getting better.  Still working the lower amplitude until I can keep a good rhythm with bigger circles.  Everything else went well.  Skipped the mobility because it was 8:30p and I was hungry!  Thanks!

June 5, 2018

Daily score: 8

Workout:

For time:
150 double unders
50 bar facing burpees
100 calories rowing
50 DB power snatch 35# (alternating)
150 double unders


24:25

(4 something mins for first set of DU’s, 7:40 mins on rower, 3:55 for last set of DU’s.)



+
mobility/cool down 20-30 min

Done


Super happy about how this went.  I made it through all the DU’s with zero calf problems.  Both Achilles did get a little sore and the right one is still sore the next day but not as bad as a couple weeks ago.  The second set of DU’s felt easier and more relaxed than the first.  Heaps of progress.  Did sets of 25.  Thanks!

June 4, 2018

Daily score: 9

Workout:

Outdoor day, mountain biking

15 miles, 3000 feet elevation gain, 3.5 hours


An amazing day.  Drove farther up into the mountains to ride today than I have ever been.  It was beyond gorgeous and we all agreed the trails were our new favorites.  I definitely felt the elevation as we hit a climb right out of the gate.  But all in all I felt good and body held up well.  I really just have to pinch myself that I get to have days like this one. 

June 3, 2018

Daily score: 7

Workout:

A. Squat snatch gauntlet - 1 rep on the min for 10 min @moderate load

95#

B. Back squat; build to a 5 rep max

155

C1. Deadlift; 15 reps AFAP 155# x3; rest 10 sec

 35, 27, 26

C2. DB step overs; 10 reps AFAP 35#/hand x3; rest as needed to recovery

Done x3

D. Pistol squats; accumulate 10 reps per side

20 alternating unbroken

E. Weighted back extensions; 10 reps x4; rest 1 min

Done, unweighted

F1. Seated pike lift isomtrics; 10 seconds @max tension x3/side; rest 30 sec
F2. Prone glute press; 10 reps x3/side; rest 30 sec
F3. Stability ball stir the pots; 5 reps in both directions x3; rest as needed

 Done x3

DB step overs with 2, 35's are tough stuff.  Definitely a grip challenge after the DLs.  I did all the DLs and all the step overs unbroken though.  Back extensions are still challenging enough for me without adding weight.  F series went well.  Going for a long mountain bike ride tomorrow on a new trail.  Thanks!