September 26, 2018

Daily score: 6  some annoying neck strain

Workout:

Team Series week 2

1:
10 mins for both partners to set a 1RM of the complex:

1 DL/1HC/1HC and J

I got 145, he got 185


2:
10-9-8-7...to 1
Bar MU
Squat snatch 95/65

60 reps


Some annoying neck strain/tension lingering from the weekend's certification explosive burpee bonanza probably cummulative with the bar over burpee workout I did on friday for the team series.  After the workout on friday I knew my neck was annoying and it just has gotten worse.  I have been working and no time to get to the chiro or massage guy.  I need to find someone closer to me and with more open appointments.  I doubt my neck impacted my performance on these workouts at all, they were going to be pretty limited as it was but the workouts definitely didn't make it better!  I should be happy with the 1RM because it's pretty close to my 1RM clean.  The jerk was easy.  I got 150 DL and 1 clean but couldn't clean it the second time.  My power clean is ugly, I jump my feet out like a starfish.  I didn't squat it because I thought I would get stuck in the bottom.  Maybe I should have tried.  Motivated to get stronger.  I wanna be able to clean what I can jerk!
Weighed myself this morning, and am up to 145 from my lowest of 138.  I bring this up because bar mu's sucked!  I did 10 and then just 2 of the 9 for a total of 12.  Failed probably a total of 4-5.  Last year during the team series I did 20 something.  Not sure it matters much the number because I know the form is slightly better this year but still a big chicken wing throwing the left shoulder over first.  Super motivated to fix that.  And motivated to shed some weight.  My neck, lats, and shoulders are pretty tender the next day, mostly the neck.  I just want to take my head off my shoulders, feels too heavy.  So weird to be upper body sore.  A friend has some video of my bar mu’s I’ll add to this later but I’m sure you can imagine the struggle.
Thanks!

September 24, 2018

Daily score: 6 (sore arms, anterior delts)

Workout:

Row sprint 20 seconds @100%
rest 20 sec
5 heavy back squats
rest 3 min
x2 sets

135

+
Assault bike sprint 20 seconds @100%
rest 20 sec
5 heavy thrusters
rest 3 min
x2 sets

95

+
Ski erg sprint 20 seconds @100%
rest 20 sec
5 heavy squat clean
rest 3 min
x2 sets

115

+
Row sprint 20 seconds @100%
rest 20 sec
25 foot heavy unbroken front rack walking lunge
rest 3 min
x2 sets

105

+
Assault bike sprint 20 seconds @100%
rest 20 sec
5 heavy deadlifts
rest 3 min
x2 sets

185

+
Ski erg sprint 20 seconds @100%
rest 20 sec
10 alt'ing DB squat snatch
rest 3 min
x2 sets

25#

Level 1 cert went well.  We did a wod both days.  The first day my partner was games athlete Ehea Schuerch.  We had to do a bunch of thrusters followed by burpees to the bar.  I nearly died trying to go as fast as her on the burpees.  I think that has to be why my shoulders are so sore.  The rest of the cert didn’t seem too challenging.  I was basically doing rebounding burpees :).  Made some good connections there and hope to drop in and wod with the crowd at that gym and get some ‘eyes on me’ coaching here and there.  Good people.  This workout was perfect to recover from the weekend and mostly spared my sore arms.  This is a very challenging thing- lifting heavy weight while out of breath.  It was a challenge to make myself go 100% knowing what was coming, a challenge to get started after just 20 seconds of rest no matter what, and a challenge to pick the right weight.  I know you didn’t say to do the reps unbroken but I tried to pick heavy weights I could do unbroken x5.  The only set I had to break was the second set of squat cleans.  I did 2/2/1.  Feeling good and motivated.  I really could use a good night of sleep though and unfortunately I work night shift tonight.  Will survive.  Thanks!

September 21, 2018

Daily score: 8

Workout:

CF Team Series week one

In the order we did them:

1)
20 squat cleans 95/135 synchro
20 squat cleans 125/185 synchro
20 squat cleans 155/225 synchro
7 min time cap

We made it through 7 of the 125/185 cleans
Tie breaker: 2:57

2)
5 rounds:
50 du's
50 foot 1 arm OH DB lunge synchro 35/50

9:13

3)
21-15-9
pull ups
DL 155/225 synchro

9:03

4)
7 min amrap:
Bar facing burpees, synchro

80 reps

Had fun!  Managed to do it all with grace in 90 minutes.  Weights were heavier relatively for my partner so it made it pretty manageable for me.  Really happy with my butterfly pull ups and double unders.  Lunges were also a piece of cake.  So glad I didn't bail on this.  A really good time with my friend.  Good practice being in 'competitive mode' too.  Thanks!

September 19, 2018

Daily score: 7

Workout:

A. Freestanding hs drills 30 min:
- forearm stand
- rebalancing drills
- kick up to paralletes
- 1/4 pirouttes

Done, plus freestanding holds 

+
4 rounds for time:
10 burpees to 6" reach
25 foot hs walk

11:57

+
B. Russian dips; accumulate 20 reps

20

C. Muscle up attempts - accumulate 10 attempts.  * film and let's see
how they look

10 fails

D. Straight arm kip swings on bar with hips to bar; 8 reps x4; rest 90 seconds

8 x4

E. Strict hspu; amrap in 5 minutes

35

F. Supinated grip L pull up; amrap sets of 2 unbroken in 5 minutes

5 sets

This workout was a struggle from the beginning.  I did work all night beforehand and just a 2 hour nap.  And I had to coach all evening after,so maybe all of that effected things.  But I'm not really sure, I think it was just an 'off' day.  I have gained 5#'s which can't help things.  Anyhow, struggled with all of the handstand work except paralletes felt better.  I need some instruction on how to work 1/4 pirouttes.  I've been trying them wall facing but it feels more like 'twisting' on my shoulders and that kinda hurts.  If you have a progression, let me know.  The longest stretch I got in the HS walking in the wod was 10 feet.  It was a struggle day.  Russian dips got way better as I went.  Love those.  Clearly a sucky day on the rings. At least you have 10 different angles of what is going wrong.  I know my timing is way off, not sure my kip is even helping me.  If you can't tell from the videos, I was also getting kind of irritated.  I'm not willing to let go of muscle ups.  I want to be able to do them well.  Frustrated with myself.  I was pretty fatigued by the time for the straight arm kips and did double and singles.  Amplitude decreased significantly by the 5th-8th reps.  I can't actually touch my hips to the bar even on the first rep.  Strict hspu's felt great!  L-pull ups are TOUGH!  Legs definitely dropped on the second rep.  I'll email you about scheduling soon.  Thanks!

September 18, 2018

Daily score: 9 (a little sore in the glutes, barely)

Workout:

21-15-9
burpee box jump overs 24"
Row calories
Russian KBS 2 pood

12:32
(7/7/7, 8/7, 9 on the kbs)

+
A. Seated single leg hip lift offs; 10 reps with 2 sec isometric hold
on each rep x2/side; rest as needed
B. Prone glute lift offs; 10 reps + 2 sec isometric on each rep
x2/side; rest as needed
C. Side lying leg lift with internal rotation bias; 10 reps with 2 sec
hold at end range of each rep x2/side; rest as needed
D. Short hamstring isometric; 20 seconds x2/side; rest as needed
E. Side lying adductor leg lift isometric; 20 seconds x2/side; rest as needed
F. Seated straddle bilateral leg lifts; 10 reps with 2 sec isometric
on each rep x2; rest as needed
G. Single leg balance reach matrix; 3 slow controlled reps on each leg
with each hand independently and both hands together

All of the above completed

I did this workout out of order because I coach tomorrow and the HS/muscle up workout will be way better done at the gym versus garage.  Seemed to work just fine for my body too.  The wod was challenging, more so than I expected.  Really just the KBS, had a hard time being powerful and keeping a tight midline while out of breath.  Really enjoyed every bit of the rest of things.  I can feel how good it is for me to work on isolating my glutes and working on unilateral hip stability.  I am really improving on the reach matrix.  Hamstrings cramped way less on the short hamstring isometrics this week too.  Still no idea on schedule for the Team Series.  Will keep you posted.  Thanks!

September 17, 2018

Daily score: 10

Workout:

A. Snatch pull x3/power snatch x2 - build to a max of the complex

95

B. Box squat; 5x5; rest 2 min

115
135
145
150
155

C. Rear foot elevated split squat; 8-10x2/side; rest 1 min bw sides

12#/hand x10/side
20 x10/side

D. Sandbag over shoulder; 10 reps AFAP x3; rest 90 seconds

70#
:38
:36
:38

E. Sandbag walking lunges; 20 steps x3; rest 2 min

70#
20x3

F. Front rack barbell walks; 50 feet x6; rest 90 seconds *if you have
a yoke access, i would do that)

155
155
165
165
175
185

+
Assault bike sprint 10 seconds @100%
rest 90 seconds
x8

9 cals, 9,9,9,9,8,8,7

Felt great come at this workout rested and not sore anywhere.  It's been awhile since I've done box squats, they felt super solid even at 155.  Sand bag walking lunges were hard, all of this was, but very satisfying.  Thanks!

September 13, 2018

Daily score: 6 (sore glutes)

Workout:

Mountain biking, some miles x some time at elevation

I definitely felt my glutes at the start of the ride but by the end the soreness was worked out.  My right hip flexor felt tight/tired and nearly crampy.  Great day!

September 12, 2018

Daily score: 5 (quite sore, neck, shoulders, glutes are the worst)

Workout:

For time:
50-40-30-20-10
double unders
10-10-10-10-10
burpees to 6" reach
rest exactly 2 min
For time:
30 bar facing burpees
20 burpee box jump overs 24"

First part: 7:05 unbroken
Second part: 5:42
Total: 14:47

+
A. Seated single leg hip lift offs; 10 reps with 2 sec isometric hold
on each rep x2/side; rest as needed
B. Prone glute lift offs; 10 reps + 2 sec isometric on each rep
x2/side; rest as needed
C. Side lying leg lift with internal rotation bias; 10 reps with 2 sec
hold at end range of each rep x2/side; rest as needed
D. Short hamstring isometric; 20 seconds x2/side; rest as needed
E. Side lying adductor leg lift isometric; 20 seconds x2/side; rest as needed
F. Seated straddle bilateral leg lifts; 10 reps with 2 sec isometric
on each rep x2; rest as needed

all of the above done

Glutes are super sore but in a good way, all muscle, not joint pain.  I was definitely stiff going into this workout mostly felt 'tired' upper body.  The shoulder fatigue was pretty obvious on the first 10 burpees.  My neck is still slightly beat up from surfing but all and all okay, afterall, it handled all the handstand work yesterday and isn't really set back.  Happy I got all the du's unbroken.  Slow pace on the burpee box jump overs but I just couldn't seem to speed up.  Added videos of all the other work to be sure I am doing them at least close to quality.  Let me know if you see any thing I can improve or that isn't what you had in mind.  The hip lift offs were harder on the left and difficult for me to not want to round my low back or even lean back a little.  Same issue on the bilateral straddle lifts.  Hamstrings cramped really really bad on the first short iso and less bad on the second round.  Thanks!

September 11, 2018

Daily score: 8 (slightly sore glutes)

Workout:

A. Freestanding hs drills 30 min:
- forearm stand
- rebalancing drills
- kick up to paralletes
- 1/4 pirouttes

Done

B. HS walk for speed; 25 feet AFAP x6; rest 30 sec bw reps (record
times to complete, must be done in 5 foot segments and hands start
behind lines)

:54
1:36
1:23
2:10
3:00
1:50

C. Strict ring dips @22x2; amrap unbroken x4; rest 90 secnods

5, 5, 4, 3

D. False grip strict pull ups; amrap unbroken x2; rest 90 seconds

6, 6

E. Straight arm kip swings on bar with hips to bar; 6 reps x4; rest 90 seconds

6x4

F1. Bent over barbell rows; 8-10x3; rest 90 seconds

95x8
95x9
95x8

F2. Close grip bench press; 8-10x3; rest 90 seconds

85x10
90x10
95x8

F3. Supinated grip hanging L hold; amsap x3; rest 30 sec

20, 20, 20

F4. Arch body rock; 30 seconds x3; rest 30 sec

30x3

F5. Side body arch hold; 30 secnos x3; rest as needed to recovery

30/side x3

This workout definitely smoked my shoulders.  The HS 1/4 turns seem so super hard for me to figure out.  I cannot get my hips to the bar with the straight arm swings.  Lots of room for improvement here, probably a coordination issue as well as some fatigue.  Everything else went well.  I can feel leg soreness brewing, will be worse tomorrow I'm sure.  Thanks!

September 10, 2018

Daily score: 9

Workout:

A. Squat clean x1/hang squat clean x1/front squat x1 - 1 complex on
the min for 10 min


At 115

B1. Front rack walking lunges; 50 feet x2; rest 90 seconds


At 105

B2. DB death march; 14 steps x2; rest 90 seconds


35# dbs

C1. Single arm DB squat snatch; 10 alt'ing reps x2; rest 1 min


30x10
35x10

C2. DB step overs; 10 reps x2; rest 1 min


35’s

+
EMOM 12 min:
Odd- 40 dobule unders
Even- 30 sec row @tough aerobic pace


Done 

+
mobility work 20-30 min

Done


I am a little beat up from surfing.  A tad bit of whip lash from a bad crash on Saturday but it was mostly better today.  I was anxious to move and workout.  All of this went really well.  The death march was a new one for me or at least it has been forever.  Felt good, like it is strengthening that week spot at the hamstring insertion on the right.  Thanks!

September 5, 2018

Daily score: 7 (sore quads)

Workout:

A. Deadlift; build to a moderate effort single


205

+
15-12-9-6-3
Deadlift 155#
Row calories

6:16

+
B1. L-sit; amsap x3; rest 90 seconds


22,15,15

B2. Straddle pike lifts; 10 alt'ing reps with 2 sec pause at end range
x3; rest 90 seconds


Done

C1. X band lateral walks; 20 steps in both directions x3; rest as needed
C2. Prone glute lifts; 10 reps x3/side; rest as needed


Done

+
mobility work 20-30 min

205 felt solid, no weird pulling in the hip/hami/glute on the right.  At that weight I’m still able to keep solid form x1.  WOD felt light after 205.  I did it all unbroken and still quite pleased at how my right side held up.  Quads cramped a bit on the L-sits.  Everything else was good.  Writing this the next day and so pleased to say that I am sore but all in good ways.  None of that hip, glute insertion pain.  I did spend a solid 30 mins of mobility after.  Whatever the reason, it’s good.  On my way to the beach to surf!  Thanks!

September 4, 2018

Daily score: 9 (sore legs/glutes but didn't effect this workout)

Workout:

A. Muscle up/bar muscle up tech work 15 min

6 ring mu negs
10 toe spot ring mus
10 banded ring mus
10 bar mu big kips
some bar mu straight arm pulling on the foam roller

B. Split jerk; build to a moderate effort triple

135 (stopped here, was the first triple I didn't do tng)

+
For time:
30 kipping hspu (15/8/7)
30 TTB (5/5/5/5/5/3/2)
30 hand release push ups (10/7/5/3/3/2)
30 CTB pull ups (all doubles)

10:34 (hspu's somewhere shy of 2 mins, was at 4:06 at the end of the TTB, 6:10 end of HRPUs)

+
C. Loaded passthroughs; 3 slow controlled reps normal and eagle grip

with 5#

D1. Elevated reverse plank; 20 seconds x3; rest 90 seconds

done

D2. Tuck front lever hold; 20 seconds x3; rest 90 seconds

done

Spent more like 20 minutes on muscle up stuff.  Split jerks felt great.  Hardest part of the wod were the CTB with tired arms.  Probably would have been faster doing quick singles.  Everything else is great!  Thanks!

September 3, 2018

Daily score: 9

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x1 - build to a tough
single of the complex

110

B. Front squat; build to a 5rm

155! (probably a 15-20# pr x5)

C. Overhead squat; 15, 15, 15; rest 2 min (increase load each set)

65, 75, 85

+
2 sets:
50 double unders
20 wall balls
50 double unders
rest 2 min

2:54
2:42

+
2 sets:
10 box jump overs 20"
15 DB thrusters unbroken
10 box jump overs 20"
rest 2 min

35# DBs
2:09
2:09


+
mobility work 20-30 min

Body felt rested and I felt aggressive and ready to tackle this one.  Good thing because I felt like it took courage to go for heavier weights and stick with it throughout this workout.  Snatching felt great.  I think I could have done 115 but that would have been more like setting a 1rm than a tough single.  Front squat 155x5 took every ounce of both courage and effort I had.  I think I nearly had reflux and developed hemorrhoids at the same time.  I didn't, but it was close ;).  My knees caved in on the last two reps and I did pause for a couple breaths between the last 2 but I did it!  I wanted 85x15 on the OHS and am super proud of that, took some grit but I only took a little stumble forward on the very last rep.  I got pretty tense on du's today, not sure what that was about, not my best day for them.  Split all the 50's into 2 sets.  The second wod was harder though, 15 unbroken thrusters with 35's once again took a bit of courage and grit.  Crazy that I did both rounds in the exact same time, typical.  Writing this the next day and I am definitely sore, mostly quads and glutes.  Thanks!

September 1, 2018

Daily score: 8

Workout:

A. Weighted pull ups; 2-3x4; rest 90 seconds

26 x3
28x5 x2
28.5 x3
31 x2

B1. Bent over barbell rows; 6-8x4; rest 90 seconds

 95x8
100x8
105x8
110x6

B2. Close grip bench press; 10-12x4; rest 90 seconds

75x12
85x12
95x12
100x10
 

C1. False grip ring to chest hold; 20 seconds x4; rest 90 seconds

 20x4

C2. Strict hspu; 8 reps x4; rest 90 seconds

 5/3
8
8
4/3/1

D1. HAnging L hold; amsap x3; rest 90 seconds

 22, 23, 21

D2. Side plank; 30 secnods x3/side; rest 90 sec

 Done

E1. Arch body rock; 30 seconds x3; rest 90 sec

 Done

E2. Side body arch hold; 30 seconds x3; rest 90 seconds

Done

Moved slightly more weight on some of these than I have in the past, felt good.  Nothing much to note, good solid session.  Thanks!