Daily score: 8
Workout:
A. Hatch squat cycle back squats week 1/day 1
115x10
130x8
140x6
150x4
B. Hatch squat cycle front squats week 1/day 1
100x5
120x5
120x5
120x5
C. Squat snatch; 5 singles @85-95% 1rm; rest as needed
100, 105, 105, 110, 110, four fails at 115
D. OHS; 10, 10, 5, 5; rest 2 min
75, 85, 100, 115
+
Row sprint 10 seconds @100%
rest 20 sec
5 DB thrusters AFAP 35#/hand
rest 1 min
x10 sets
all thrusters 11 seconds
1600ish cals/hr on rower
39 cals total
I felt my back muscles between sets on the back squats, just tight. Been awhile since I back squatted. Excited to work some leg strength. I persisted to try the 115 snatch because I was feeling good and each rep seemed to get better, I was so close everytime, just need more tension through my arms. OHS felt good. I was getting tired by about the 8th round on the row/thrusters. It was good to try and work moving faster through the thrusters. Thanks!
Tuesday, December 31, 2019
Monday, December 30, 2019
December 28, 2019
Daily score: 7
Workout:
A. 6 minutes from an empty bar to build to a 1rm clean and jerk (warm
up to openers, then rest 10 minutes and start from empty bar)
145 for both of us
B. Max reps strict hspu in 6 minutes (in order for reps to count,
other partner much be holding 100# D-ball in bear hug position)
60
C. Max reps toes to bar in 6 minutes (in order for reps to count both
athletes must be hanging from pull up bar)
92 (all sets of 5)
+
For time:
150 calories rowing (alternate every 15 cals)
100 bar facing burpees (alternate every 10 reps)
50 thrusters 65# (switch every 5 reps and both athletes must face the
same direction to practice transitioning)
20:38
10:12 (ski time)
5:27 (burpee time)
3:36 (thruster time)
We did this around 8am and I was feeling great but the heavy lifting just wasn't there. I did get under 150 but couldn't stand it up. HSPU's went well, Natalie can only do a couple strict so she kipped hers. I probably did 30 strict. We managed to stick with sets of 5 on the ttb and that felt pretty good. We chose to use the ski erg instead of rower since she doesn't have one at her gym and needed some exposure to it. I really love that machine. WOD was smooth...we also put fat grips and 70# on the thruster bar to make it like to the weight and axle bar in the workout they announced. Was just fine! Thanks!
Workout:
A. 6 minutes from an empty bar to build to a 1rm clean and jerk (warm
up to openers, then rest 10 minutes and start from empty bar)
145 for both of us
B. Max reps strict hspu in 6 minutes (in order for reps to count,
other partner much be holding 100# D-ball in bear hug position)
60
C. Max reps toes to bar in 6 minutes (in order for reps to count both
athletes must be hanging from pull up bar)
92 (all sets of 5)
+
For time:
150 calories rowing (alternate every 15 cals)
100 bar facing burpees (alternate every 10 reps)
50 thrusters 65# (switch every 5 reps and both athletes must face the
same direction to practice transitioning)
20:38
10:12 (ski time)
5:27 (burpee time)
3:36 (thruster time)
We did this around 8am and I was feeling great but the heavy lifting just wasn't there. I did get under 150 but couldn't stand it up. HSPU's went well, Natalie can only do a couple strict so she kipped hers. I probably did 30 strict. We managed to stick with sets of 5 on the ttb and that felt pretty good. We chose to use the ski erg instead of rower since she doesn't have one at her gym and needed some exposure to it. I really love that machine. WOD was smooth...we also put fat grips and 70# on the thruster bar to make it like to the weight and axle bar in the workout they announced. Was just fine! Thanks!
December 27, 2019
Daily score: 8
Workout:
A1. CTB pull ups; 15 reps x3; rest 30 sec
:57, :53, :59
A2. 100 double unders AFAP x3; rest 30 sec
2:26, 2:12, 1:59
A3. 15 burpee box jumps AFAP 20" x3; rest as needed to full recovery
to repeat effort from set 1
1:19, 1:34, 1:27
+
3 rounds for time:
10 cals assault bike
5 sandbag over shoulder
3 deadlift 215#
8:15 (100# D-ball)
+
Row 15 min easy cool down
done
The first series was a good experiment to see what kind of sets were fastest on the du's. Found quick sets of 15 were fastest. I was on the floor at the end of all three sets of burpee box jumps. WOD was good, managed unbroken DL's on the first 2 rounds and singles on the last. Thanks!
Workout:
A1. CTB pull ups; 15 reps x3; rest 30 sec
:57, :53, :59
A2. 100 double unders AFAP x3; rest 30 sec
2:26, 2:12, 1:59
A3. 15 burpee box jumps AFAP 20" x3; rest as needed to full recovery
to repeat effort from set 1
1:19, 1:34, 1:27
+
3 rounds for time:
10 cals assault bike
5 sandbag over shoulder
3 deadlift 215#
8:15 (100# D-ball)
+
Row 15 min easy cool down
done
The first series was a good experiment to see what kind of sets were fastest on the du's. Found quick sets of 15 were fastest. I was on the floor at the end of all three sets of burpee box jumps. WOD was good, managed unbroken DL's on the first 2 rounds and singles on the last. Thanks!
Tuesday, December 24, 2019
December 24, 2019
Daily score: 8
Workout:
For time:
15 squat snatch 75#
15 squat snatch 95#
9:08 (one bar, 15 at 75# done at 2:00, started 95# at 3:00)
+
A. Squat clean and jerk; 10 singles @80-90%; rest 1 min
125, 135, 140, 140, 140, 140, 140, 130, 130, 130
B. Front squat; build to a 5rm
145
C. Clean grip RDL; 8-10x3; rest 2 min
85x10
95x10
105x10
Hands were sore today! Didn't realize what all I put them through yesterday. 75# snatches went by pretty easy then I failed my first rep at 95, doh! That was the only one I failed though. Clean and jerks actually felt great this week! Finally feeling some progress and strength building here. Front squats went better than I thought they would be. RDLs were fine other than my thumbs were sore to begin with! Thanks! Merry Christmas!
Workout:
For time:
15 squat snatch 75#
15 squat snatch 95#
9:08 (one bar, 15 at 75# done at 2:00, started 95# at 3:00)
+
A. Squat clean and jerk; 10 singles @80-90%; rest 1 min
125, 135, 140, 140, 140, 140, 140, 130, 130, 130
B. Front squat; build to a 5rm
145
C. Clean grip RDL; 8-10x3; rest 2 min
85x10
95x10
105x10
Hands were sore today! Didn't realize what all I put them through yesterday. 75# snatches went by pretty easy then I failed my first rep at 95, doh! That was the only one I failed though. Clean and jerks actually felt great this week! Finally feeling some progress and strength building here. Front squats went better than I thought they would be. RDLs were fine other than my thumbs were sore to begin with! Thanks! Merry Christmas!
December 23, 2019
Daily score: 7
Workout:
A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)
5 banded bar mu's with purple band
6 with black band
2 with red band
B1. Tuck front lever; 20 seconds x5; rest 40 sec
done
B2. Side plank; 30 seconds x5/side; rest 30 sec
done
B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec
15 per side (my max)
B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery
done
+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets
3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)
+
C. CTB tech work accumulating ~20-50 reps
3 sets of 12 in 3's:
1:40
1:26
1:17
I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings. This is progress to have had good success on a thinner band. The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black. I reallllly want to stop that movement pattern, it feels awful. Loved the core series, the best I could do was 15 seconds on the ring plank, so hard. Pretty much all my ttb were singles, maybe a few doubles here and there. Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time. Shoulders/core were shot by the time for CTB, happy I made it through the reps I did. Thanks!
Workout:
A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)
5 banded bar mu's with purple band
6 with black band
2 with red band
B1. Tuck front lever; 20 seconds x5; rest 40 sec
done
B2. Side plank; 30 seconds x5/side; rest 30 sec
done
B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec
15 per side (my max)
B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery
done
+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets
3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)
+
C. CTB tech work accumulating ~20-50 reps
3 sets of 12 in 3's:
1:40
1:26
1:17
I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings. This is progress to have had good success on a thinner band. The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black. I reallllly want to stop that movement pattern, it feels awful. Loved the core series, the best I could do was 15 seconds on the ring plank, so hard. Pretty much all my ttb were singles, maybe a few doubles here and there. Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time. Shoulders/core were shot by the time for CTB, happy I made it through the reps I did. Thanks!
December 22, 2019
Daily score: 8
Workout:
TTT throwdown
For time:
50 DB pwr snatch (alt every rep)
100' DB OH walking lunge (alt every 25')
40 DB OHS (alt every 10 reps)
75' DB OH walking lunge
30 DB hang C&J (alt every 5 reps)
50' DB OH walking lunge
20 Single arm DB squat clean (alt every rep)
25' DB OH walking lunge
10 DB squat snatch (alt every rep)
17:24
35# DB
Don't know how I got three days behind, time has flown. This was actually really fun! Quite happy at doing sets of 10 on the OHS and the last 10 squat snatches unbroken. Perfect workout for the morning of a busy festive day. Thanks!
Workout:
TTT throwdown
For time:
50 DB pwr snatch (alt every rep)
100' DB OH walking lunge (alt every 25')
40 DB OHS (alt every 10 reps)
75' DB OH walking lunge
30 DB hang C&J (alt every 5 reps)
50' DB OH walking lunge
20 Single arm DB squat clean (alt every rep)
25' DB OH walking lunge
10 DB squat snatch (alt every rep)
17:24
35# DB
Don't know how I got three days behind, time has flown. This was actually really fun! Quite happy at doing sets of 10 on the OHS and the last 10 squat snatches unbroken. Perfect workout for the morning of a busy festive day. Thanks!
Saturday, December 21, 2019
December 19, 2019
Daily score: 8
Workout:
A1. Front squat; 8, 8, 8, 8, 8; rest 2 min
115, 115, 115, 115, 115
A2. Deadlift; 5, 5, 5, 5, 5; rest 2 min
185, 195, 195, 200, 205
+
21-15-9
Double russian KBS 35#
Double KB thrusters 35#
9:34
+
B1. Single leg RDL; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
B2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
+
15 min easy row cool down
done, 151 cals
Still feeling this one two days later, not terrible sore though. Great challenging workout. Squats and DLs definitely had my legs worked prior to the wod. That WOD was just so hard for me! The double kbs felt way more awkward than I imagined having never done that before, was challenging to get them to eye level. Thrusters were as expected. Was really happy to get it done and I'm sure I rested too much but it took all my courage to pick those kbs back up. The rest went well and then I was starving. Thanks!
Workout:
A1. Front squat; 8, 8, 8, 8, 8; rest 2 min
115, 115, 115, 115, 115
A2. Deadlift; 5, 5, 5, 5, 5; rest 2 min
185, 195, 195, 200, 205
+
21-15-9
Double russian KBS 35#
Double KB thrusters 35#
9:34
+
B1. Single leg RDL; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
B2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
+
15 min easy row cool down
done, 151 cals
Still feeling this one two days later, not terrible sore though. Great challenging workout. Squats and DLs definitely had my legs worked prior to the wod. That WOD was just so hard for me! The double kbs felt way more awkward than I imagined having never done that before, was challenging to get them to eye level. Thrusters were as expected. Was really happy to get it done and I'm sure I rested too much but it took all my courage to pick those kbs back up. The rest went well and then I was starving. Thanks!
Thursday, December 19, 2019
December 18, 2019
Daily score: 8
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
Total volume:
HS walk 60 feet
CTB 20
Kipping HSPU 40
Bar mu hips to bar 14
Ring mu drill 15
B fly pull ups 28
+
3 rounds for time:
Ski erg 20 cals
10 sandbag over shoulder
100# D ball
12:40
Nothing eventful with the gymnastics work. The wod was intimidating d/t that damn heavy D-ball but soooo glad I used the 100# one because I'm getting more comfortable and less afraid of it. I still feel like some of the lifts I do well and others feel so disjointed. Was a great test. Thanks!
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
Total volume:
HS walk 60 feet
CTB 20
Kipping HSPU 40
Bar mu hips to bar 14
Ring mu drill 15
B fly pull ups 28
+
3 rounds for time:
Ski erg 20 cals
10 sandbag over shoulder
100# D ball
12:40
Nothing eventful with the gymnastics work. The wod was intimidating d/t that damn heavy D-ball but soooo glad I used the 100# one because I'm getting more comfortable and less afraid of it. I still feel like some of the lifts I do well and others feel so disjointed. Was a great test. Thanks!
Tuesday, December 17, 2019
December 17, 2019
Daily score: 7
Workout:
A. Squat snatch; 5 doubles; rest 2 min (+5-10# from last week)
100, 100, 105, 105, 110 (failed second rep)
B. Squat clean and jerk; 5 singles (+5-10# from last week); rest 90 sec
135, 140, 140, 145, 145 fail
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 6 min (+5-10# from last week) 1rm push jerk
at 110, nearly died, completed in 8 mins
+
3 sets:
15 sec row @100%
50 double unders
5 heavy deadlifts (+5-10# from last week)
rest 3-5 min bw sets
35/15 on du's
195 on DL (all unbroken)
1:50
1:48
1:45
+
3 sets:
15 sec assault bike @100%
10 box jumps 20"
5 heavy front squats
rest 3-5 min bw sets
Workout:
A. Squat snatch; 5 doubles; rest 2 min (+5-10# from last week)
100, 100, 105, 105, 110 (failed second rep)
B. Squat clean and jerk; 5 singles (+5-10# from last week); rest 90 sec
135, 140, 140, 145, 145 fail
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 6 min (+5-10# from last week) 1rm push jerk
at 110, nearly died, completed in 8 mins
+
3 sets:
15 sec row @100%
50 double unders
5 heavy deadlifts (+5-10# from last week)
rest 3-5 min bw sets
35/15 on du's
195 on DL (all unbroken)
1:50
1:48
1:45
+
3 sets:
15 sec assault bike @100%
10 box jumps 20"
5 heavy front squats
rest 3-5 min bw sets
125 on front squats (all unbroken)
1:49
1:38
1:32
I had to do this workout from 7-9 in the morning which is a very unusual time for me to workout. I've always felt I have a harder time lifting heavy early in the day. I had a chiro/massage at 11a and wanted to get this done. It wasn't so bad. I didn't even get under the second snatch at 110. I did get under the last C and J rep at 145 but couldn't stand it up. The complex that felt crushing last week felt pretty damn hard with 5 more pounds. 'Nearly died' is slightly dramatic. I fell off the emom but managed to finish under 8 mins. The two wods went pretty well, happy to hold up moving heavy weight for this whole workout. Thanks!
Monday, December 16, 2019
December 16, 2019
Daily score: 9
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26x2x4
B. Towel pull ups; 60 for time in sets of 3 unbroken (let's try to go
faster than your time from last week)
12:50! ( just a little faster ;)
C. Strict hspu; amrap unbroken x5; rest 90 sec actively on ski erg bw sets
12,8,8,8,7
+
1 min on/1 min off for 10 sets:
10 wall balls
10 TTB
10 burpees to 6" reach
* start where you left off in the previous set and try to work at a
faster pace than you could sustain.
6 round + 10wb’s
Feeling good. I do still have a weird bump just on the left of my sternum from banging it on the bar working on bar mu’s last week. Getting a massage tomorrow and will have the chiro look at it. Towel pull ups were a complete different experience from last week. Shockingly so. Food/fuel matters. Also help to not have the sore neck/shoulder. Went hard on the wod and was shaky after. Felt good. Thanks!
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26x2x4
B. Towel pull ups; 60 for time in sets of 3 unbroken (let's try to go
faster than your time from last week)
12:50! ( just a little faster ;)
C. Strict hspu; amrap unbroken x5; rest 90 sec actively on ski erg bw sets
12,8,8,8,7
+
1 min on/1 min off for 10 sets:
10 wall balls
10 TTB
10 burpees to 6" reach
* start where you left off in the previous set and try to work at a
faster pace than you could sustain.
6 round + 10wb’s
Feeling good. I do still have a weird bump just on the left of my sternum from banging it on the bar working on bar mu’s last week. Getting a massage tomorrow and will have the chiro look at it. Towel pull ups were a complete different experience from last week. Shockingly so. Food/fuel matters. Also help to not have the sore neck/shoulder. Went hard on the wod and was shaky after. Felt good. Thanks!
Saturday, December 14, 2019
December 14, 2019
Daily score: 8
Workout:
Team Workout:
For time:
200 double unders (both athletes must complete 200 reps before moving on)
100 synchro wall balls
50 synchro TTB
100 burpee box jumps 20" (can break up reps however you like)
27:16
+
Skill work on muscle ups and bar muscle ups
done
We had fun with this. DU's might be the one thing I'm faster at than her, and I'm not all that fast. I think it took about 5 mins to get them done. We did sets of 20 on the wbs. 5's on the ttb until 30 then 3/2/3/2 then 10 quick singles. We alternated every 2 on the burpee box jumps. I was happy that we didn't have to much trouble sync-ing things. Thanks!
Workout:
Team Workout:
For time:
200 double unders (both athletes must complete 200 reps before moving on)
100 synchro wall balls
50 synchro TTB
100 burpee box jumps 20" (can break up reps however you like)
27:16
+
Skill work on muscle ups and bar muscle ups
done
We had fun with this. DU's might be the one thing I'm faster at than her, and I'm not all that fast. I think it took about 5 mins to get them done. We did sets of 20 on the wbs. 5's on the ttb until 30 then 3/2/3/2 then 10 quick singles. We alternated every 2 on the burpee box jumps. I was happy that we didn't have to much trouble sync-ing things. Thanks!
December 13, 2019
Daily score: 7
Workout:
A. Front squat; 2.2.2x5; rest 20 sec/rest 3 min (~3-5rm loading)
135x6x5
B. Sandbag over shoulder tech work 10-15 min
done, 20 reps alternating shoulders
+
20 min amrap:
12 calories assault bike
4 two arm KB snatch 35#/side
12 calories ski erg
4 devil's press 35#/hand
* (not sure if you have two KB's at that weight. If you don't,
perform 8 with 4 per side)
Workout:
A. Front squat; 2.2.2x5; rest 20 sec/rest 3 min (~3-5rm loading)
135x6x5
B. Sandbag over shoulder tech work 10-15 min
done, 20 reps alternating shoulders
+
20 min amrap:
12 calories assault bike
4 two arm KB snatch 35#/side
12 calories ski erg
4 devil's press 35#/hand
* (not sure if you have two KB's at that weight. If you don't,
perform 8 with 4 per side)
5 rounds +12+4+2 cals
Feeling more like myself again. It's been a hell of a week. Starting working meat and eggs back into the diet and feeling way better. Just gonna focus on sourcing food well and eating lots of veggies and being a smart omnivore :). We didn't want to adopt a dogma of vegan anyway, just wanted to try out eating majority plants but we both felt pretty drained at about week three so are listening to our bodies. Anyhow, I was happy to even feel aggressive and strong enough to nail the front squats. It was friday night after a long day and week at work and I gave it my all. Sand bag is starting to feel more familiar. The amrap wasn't too bad. I actually enjoyed the KB snatch movement. I have 2 35# kb's so did two arms at a time. Happy I can do the 35# devil's press now. It still pushing the envelope, no way I could do 40#. Dinner has never tasted so good after this one! thanks!
Thursday, December 12, 2019
December 11, 2019
Daily score: 5
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
I did 10 bar muscle ups, 6 with a medium band and 4 with a small band.
I felt better at work today but by the evening was feeling incredibly sluggish. I warmed up and was determined to make some bar mu progress. I had been watching bar mu videos all day. The medium band had seemed pretty easy a couple days ago but was harder tonight. I did figure out that the easier reps were the ones where I focused on pulling my hips to the bar and quickly. I failed one rep with the smaller band and banged my left chest into the bar pretty hard. I thought I was okay and tried another rep and made it but realized my sternum wasn't right. I have a contusion there and thus the pec muscles that attach there don't feel to great. I was going to work some CTB after but kipping on the bar didn't feel great. So I moved to HS walking but was just tired and sad for who knows what reason. So I called it a night and ate dinner and went to bed early. Sore in the chest the next morning but I do think it's better that last night. Hoping to feel normal for my workout tonight. Thanks!
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
I did 10 bar muscle ups, 6 with a medium band and 4 with a small band.
I felt better at work today but by the evening was feeling incredibly sluggish. I warmed up and was determined to make some bar mu progress. I had been watching bar mu videos all day. The medium band had seemed pretty easy a couple days ago but was harder tonight. I did figure out that the easier reps were the ones where I focused on pulling my hips to the bar and quickly. I failed one rep with the smaller band and banged my left chest into the bar pretty hard. I thought I was okay and tried another rep and made it but realized my sternum wasn't right. I have a contusion there and thus the pec muscles that attach there don't feel to great. I was going to work some CTB after but kipping on the bar didn't feel great. So I moved to HS walking but was just tired and sad for who knows what reason. So I called it a night and ate dinner and went to bed early. Sore in the chest the next morning but I do think it's better that last night. Hoping to feel normal for my workout tonight. Thanks!
Tuesday, December 10, 2019
December 10, 2019
Daily score: 6 (tired)
Workout:
A. Squat snatch; 5 doubles; rest 2 min (80-90%)
95 tnG, 100 tnG, 105 no belt, 105 belt (one hit, one miss), 105 belt
B. Squat clean and jerk; 5 singles @85-95% 1rm; rest 90 sec
135, 135, 140, 145, 145
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 10 min @75% 1rm push jerk
* if effort exceeds 9/10 or form breaks, add a 1-2 min rest period
at 105
2 min break after round 3
2 mins break after round 6
1 min break after round 8
+
3 sets:
250m row
50 double unders
10 bar facing burpees
5 heavy deadlifts
rest 3-5 min bw sets
Workout:
A. Squat snatch; 5 doubles; rest 2 min (80-90%)
95 tnG, 100 tnG, 105 no belt, 105 belt (one hit, one miss), 105 belt
B. Squat clean and jerk; 5 singles @85-95% 1rm; rest 90 sec
135, 135, 140, 145, 145
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 10 min @75% 1rm push jerk
* if effort exceeds 9/10 or form breaks, add a 1-2 min rest period
at 105
2 min break after round 3
2 mins break after round 6
1 min break after round 8
+
3 sets:
250m row
50 double unders
10 bar facing burpees
5 heavy deadlifts
rest 3-5 min bw sets
3:54, 3:33, 3:34 (rest 5 min and 4 min)
DL at 185, unbroken for all
I didn't sleep well last night, mind was racing. We had decorated for xmas and split a bottle of wine which maybe didn't help. And my neck was tweaked and I just couldn't get comfortable. Today I've been feeling really frustrated about macros and what to eat since I feel shitty and tired. But maybe that's not entirely to blame. There's a lot of factors I'm sure. Last week, thursday and friday were a 10/10 work stress. Patients bleeding out and trying to die. Then I worked saturday night and didn't sleep a wink. This workout just felt awful and heavy. The complex destroyed me. That and the double unders felt the most 'off'. I've been eating my normal protein amount but from different sources. I definitely could sleep better. I want to push my body too, I have the motivation, just felt so hard today. Shoulder/neck was feeling way better by the time I was working out, so that was a positive note. Hoping for a good nights sleep and a bounce back. Thanks!
December 9, 2019
Daily score: 6 (sore neck, mostly right into right shoulder)
Workout:
A. Weighted pull ups; 2-3x3; rest 2 min
15x3
20x3
25x2
B. Towel pull ups; 60 for time in sets of 3 unbroken (wrap a towel
over a pull up bar and grab on both sides)
23:32
C. Strict hspu; amrap unbroken x4; rest 90 sec actively on ski erg bw sets
8, 6, 6, 6
+
2-4-6-8-10-8-6-4-2
Unbroken thrusters 65#
unbroken toes to bar
9:46
I felt like I was on the cusp of tweaking my neck prior to this workout. All of the muscles are super sore, but I have been rolling it on a lacrosse ball, maybe I did too much of that. Anyhow, I took the towel pull ups pretty slow, trying to keep sets of 3 and not tweak anything. I noticed toward the end as my right arm got tired, the elbow wanted to flare out and I had to fight to keep it down. I was pleasantly surprised that HSPU's didn't seem to bother anything. I didn't go to the point of losing good form though. The ski erg felt great, a nice stretch and got blood moving through everything. Happy with how the thrusters felt in the wod. But it was tough to keep the ttb unbroken. After the first set of 8 I was basically doing singles but not coming off the bar. That was a good challenge for my grip and core. Playing around with my macros, trying to keep the protein closer to 2g/kg. Adding in occasional eggs, steak, and fish. Admittedly frustrated trying to figure out what is healthiest but also best for my performance and recovery. Thanks!
Workout:
A. Weighted pull ups; 2-3x3; rest 2 min
15x3
20x3
25x2
B. Towel pull ups; 60 for time in sets of 3 unbroken (wrap a towel
over a pull up bar and grab on both sides)
23:32
C. Strict hspu; amrap unbroken x4; rest 90 sec actively on ski erg bw sets
8, 6, 6, 6
+
2-4-6-8-10-8-6-4-2
Unbroken thrusters 65#
unbroken toes to bar
9:46
I felt like I was on the cusp of tweaking my neck prior to this workout. All of the muscles are super sore, but I have been rolling it on a lacrosse ball, maybe I did too much of that. Anyhow, I took the towel pull ups pretty slow, trying to keep sets of 3 and not tweak anything. I noticed toward the end as my right arm got tired, the elbow wanted to flare out and I had to fight to keep it down. I was pleasantly surprised that HSPU's didn't seem to bother anything. I didn't go to the point of losing good form though. The ski erg felt great, a nice stretch and got blood moving through everything. Happy with how the thrusters felt in the wod. But it was tough to keep the ttb unbroken. After the first set of 8 I was basically doing singles but not coming off the bar. That was a good challenge for my grip and core. Playing around with my macros, trying to keep the protein closer to 2g/kg. Adding in occasional eggs, steak, and fish. Admittedly frustrated trying to figure out what is healthiest but also best for my performance and recovery. Thanks!
December 8, 2019
Daily score: 6 (super sore quads, right shoulder, neck)
Workout:
Outdoor day - subbed some skill work
emom x 30 mins:
1-15' HS
2-3 banded bar muscle ups (purple band)
3-2 D-ball over the shoulder 100#
(repeat)
8/10 HS walks were 15 feet unbroken (2 were 10/5)
2 rounds on the muscle ups I failed 2 reps so only got 1
Volume: 150 feet HS walking, 26 mu's, 20 D-ball over the shoulder
There's not enough snow to ski but also too much snow to mountain bike. Plus, after my partner kicked my ass I'm super motivated to work skills and get strong fast for this comp. I needed to reassure myself on my HS walking and get more volume on the bar mu's (hoping to get some real ones without chicken wings) and then I needed to get over my intimidation of the 100# D-ball. So I worked all these things at an easy pace. So happy with the confidence and stability and consistency on the HS walking. Also, I feel like the banded muscle ups are helping me figure the timing out. The D-ball felt hard but doable. I had to lap it first then readjust my grip and go. All and all a successful day but pretty sore. My right shoulder is super sore from neck to lat, but I think it's just muscle. Thanks!
Workout:
Outdoor day - subbed some skill work
emom x 30 mins:
1-15' HS
2-3 banded bar muscle ups (purple band)
3-2 D-ball over the shoulder 100#
(repeat)
8/10 HS walks were 15 feet unbroken (2 were 10/5)
2 rounds on the muscle ups I failed 2 reps so only got 1
Volume: 150 feet HS walking, 26 mu's, 20 D-ball over the shoulder
There's not enough snow to ski but also too much snow to mountain bike. Plus, after my partner kicked my ass I'm super motivated to work skills and get strong fast for this comp. I needed to reassure myself on my HS walking and get more volume on the bar mu's (hoping to get some real ones without chicken wings) and then I needed to get over my intimidation of the 100# D-ball. So I worked all these things at an easy pace. So happy with the confidence and stability and consistency on the HS walking. Also, I feel like the banded muscle ups are helping me figure the timing out. The D-ball felt hard but doable. I had to lap it first then readjust my grip and go. All and all a successful day but pretty sore. My right shoulder is super sore from neck to lat, but I think it's just muscle. Thanks!
Saturday, December 7, 2019
December 7, 2019
Daily score: 6 (work emergency the night before, tons of stress)
Workout:
Partner practice for comp. Workout from previous year:
9-18-27
air bike cals
12-24-36
Synchro thrusters (55)
Synchro bar facing burpees
15 minute cap
We made it through 18 of the last 36 burpees.
My partner is amazing. I think I’m going to spend this comp just trying to keep up with her. Apparently she has a background in pole vaulting and that makes one badass. She has only been crossfitting a year and can do nearly everything (including hs walking) aside from muscle ups. She is working on bar muscle ups and I bet she’ll have them figured out in no time. And she’s strong. Anyhow, it’s good for me. I will definitely be pushed and give my all. I feel some pressure to get my bar muscle ups ironed out in case we need them so would be good to keep working that. We plan on doing a partner workout every Saturday until the comp. I can pull from last year or you can write us one :). Gotta get familiar with the possibilities of synchro pull ups, bar mu’s, burpees, thrusters. And then partner wall balls, 100# d ball, dB step overs, mat drags, ttb, and all the other usual suspects. They used weighted ropes last year for double unders and I don’t have one of those. But not sure it’s worth spending the $ or not...can’t say for sure they’ll use them again.
Oh and this workout gave me Fran cough. Was tough in all the ways.
Thanks!
Workout:
Partner practice for comp. Workout from previous year:
9-18-27
air bike cals
12-24-36
Synchro thrusters (55)
Synchro bar facing burpees
15 minute cap
We made it through 18 of the last 36 burpees.
My partner is amazing. I think I’m going to spend this comp just trying to keep up with her. Apparently she has a background in pole vaulting and that makes one badass. She has only been crossfitting a year and can do nearly everything (including hs walking) aside from muscle ups. She is working on bar muscle ups and I bet she’ll have them figured out in no time. And she’s strong. Anyhow, it’s good for me. I will definitely be pushed and give my all. I feel some pressure to get my bar muscle ups ironed out in case we need them so would be good to keep working that. We plan on doing a partner workout every Saturday until the comp. I can pull from last year or you can write us one :). Gotta get familiar with the possibilities of synchro pull ups, bar mu’s, burpees, thrusters. And then partner wall balls, 100# d ball, dB step overs, mat drags, ttb, and all the other usual suspects. They used weighted ropes last year for double unders and I don’t have one of those. But not sure it’s worth spending the $ or not...can’t say for sure they’ll use them again.
Oh and this workout gave me Fran cough. Was tough in all the ways.
Thanks!
Thursday, December 5, 2019
December 5, 2019
Daily score: (kinda all over sore/tired)
Workout:
A. Deadlift; 1.1.1.1.1x3; rest 10 sec/rest 2 min (lower each rep from the top)
185
195
205
B. Snatch grip RDL; 8-10x3; rest 2 min
85x10
95x10
95x10
C1. 10 sandbag over shoulder AFAP x3; rest 30 sec
70# x10 x3
1:19
1:11
1:07
C2. 15 sandbag thrusters AFAP x3; rest 30 sec
60# ish bag with handles
:37
:37
:36
all unbroken
C3. Seated box jumps; 1.1.1.1.1x3; step down/rest as needed to recovery
done to 24" box
+
Assault bike sprint 1 min for max calories
rest 6 min
x2
24, 23
Workout:
A. Deadlift; 1.1.1.1.1x3; rest 10 sec/rest 2 min (lower each rep from the top)
185
195
205
B. Snatch grip RDL; 8-10x3; rest 2 min
85x10
95x10
95x10
C1. 10 sandbag over shoulder AFAP x3; rest 30 sec
70# x10 x3
1:19
1:11
1:07
C2. 15 sandbag thrusters AFAP x3; rest 30 sec
60# ish bag with handles
:37
:37
:36
all unbroken
C3. Seated box jumps; 1.1.1.1.1x3; step down/rest as needed to recovery
done to 24" box
+
Assault bike sprint 1 min for max calories
rest 6 min
x2
24, 23
For as stiff as I felt this workout actually went pretty well. I was intimidated by the sandbag work, it's been awhile and I remember thrusters being soooo hard. So I chose to do them with my bag with handles that is a little lighter than the weird 70# bag that basically punches me in the face when I do thrusters. Let me know if those weren't legit sandbag thrusters. I want to challenge myself but maybe not give myself an uppercut. The sandbag over the shoulder was so difficult for me as per usual. And I think in the comp I may have to do 100#'s! Seems impossible. Can you see anything I'm doing wrong? I see people do these in one movement from the floor but I just can't seem to coordinate that. I have a 100# d-ball now that I'm hoping to work up to. They had d-balls last year at this comp. I also know from judging it that they judge pretty tight on jerking under the bag so I was trying hard not to do that. Bike sprints hurt...as always. Thanks!
December 4, 2019
Daily score: 7 (sore glutes)
Workout:
Gymnastics class
Lot of HS walking drills and some static holds. Then we worked some press to handstand drills and various leg circles/core work. I had a really great night, so long holds and walks. Thanks!
Workout:
Gymnastics class
Lot of HS walking drills and some static holds. Then we worked some press to handstand drills and various leg circles/core work. I had a really great night, so long holds and walks. Thanks!
Tuesday, December 3, 2019
December 3, 2019
Daily score: 7 (shoulders/abs kinda sore)
Workout:
A. Squat snatch; build to a max
110
B. Squat clean and jerk; 5 singles @80-90% 1rm; rest 90 sec
125, 130, 135, 140, 140
C1. Front squat; 6-8x3; rest 75 sec
105x8
115x8
115x8
C2. Strict press; 8-10x3; rest 75 sec
65x10
70x8
70x8
+
15 min amrap:
50 foot front rack DB walking lunge 35#/hand
6 two arm DB power clean and jerk
6 pistols
6 rounds +25 feet
Kinda frustrated to not hit 115 at least on the snatch. 110 felt pretty good though. It was my shoulders that just didn't feel great/strong in the catch today. Will keep fighting. Clean and jerks felt good. C series went well. The amrap was a killer! Pistols were the easy part. DB C and J's were hard. I did everything unbroken but it felt more challenging than it looked on paper. Body is definitely spent this evening (I did this today around noon). Good thing is I can relax and sleep in and recover. Thanks!
Workout:
A. Squat snatch; build to a max
110
B. Squat clean and jerk; 5 singles @80-90% 1rm; rest 90 sec
125, 130, 135, 140, 140
C1. Front squat; 6-8x3; rest 75 sec
105x8
115x8
115x8
C2. Strict press; 8-10x3; rest 75 sec
65x10
70x8
70x8
+
15 min amrap:
50 foot front rack DB walking lunge 35#/hand
6 two arm DB power clean and jerk
6 pistols
6 rounds +25 feet
Kinda frustrated to not hit 115 at least on the snatch. 110 felt pretty good though. It was my shoulders that just didn't feel great/strong in the catch today. Will keep fighting. Clean and jerks felt good. C series went well. The amrap was a killer! Pistols were the easy part. DB C and J's were hard. I did everything unbroken but it felt more challenging than it looked on paper. Body is definitely spent this evening (I did this today around noon). Good thing is I can relax and sleep in and recover. Thanks!
Monday, December 2, 2019
December 2, 2019
Daily score: 8
Workout:
A1. false grip strict pull up on bar; amrap unbroken x3; rest 2 min
4/5/5
A2. Single bar dips; amrap unbroken x3; rest 2 min
11/12/12
A3. Jumping bar muscle ups; 5 reps x3; rest 2 min
5/5/5
B1. Hanging L hold; amsap x3; rest 2 min
:22, :20, :15
B2. Strict hspu; amrap unbroken x3; rest 2 min
13!, 10, 9
B3. Plank hold on rings; 60 seconds x3; rest 2 min
60/60/60
+
4 rounds each for time:
10 lateral burpees over the bar
30 double unders
15 TTB
rest 90 sec bw sets
Workout:
A1. false grip strict pull up on bar; amrap unbroken x3; rest 2 min
4/5/5
A2. Single bar dips; amrap unbroken x3; rest 2 min
11/12/12
A3. Jumping bar muscle ups; 5 reps x3; rest 2 min
5/5/5
B1. Hanging L hold; amsap x3; rest 2 min
:22, :20, :15
B2. Strict hspu; amrap unbroken x3; rest 2 min
13!, 10, 9
B3. Plank hold on rings; 60 seconds x3; rest 2 min
60/60/60
+
4 rounds each for time:
10 lateral burpees over the bar
30 double unders
15 TTB
rest 90 sec bw sets
2:15
2:35
3:05
2:40
Loved the bar muscle up work. Curious- should I not be wrapping my thumb on the grip for these? I fought to not chicken wing at all on the jumping reps...those get hard too. It's definitely a pattern I need to change, I did well today. So happy to have big sets on the HSPU's. The plank on the ring definitely lit up some small muscle in my left lat...those are tough. My TTB was terrible on the WOD, even the first set. I could do two sets of three, but then barely eek out 2's and singles. Thanks!
November 30, 2019
Daily score: 8
Workout:
Throwdown workout
10-8-6-4-2
bar mu- HS walk 15' - squat clean thruster 105 - HS walk 15'
27:09
I chose to use a band for the bar muscle ups and scale the weight to 85 and to do the whole thing without a cap. I really wanted the practice HS walking under fatigue. Felt great to do solid mu's with the band and not chicken wing at all. Those got hard on the set of 6 and 4 even with the band. All of the HS walks I did 10/5 which felt amazing. I did have to control my breathing rate (not redline) in order to keep being able to walk. Squat clean thrusters were a pain in the ass even at 85, so glad I didn't do 105. Thanks!
Workout:
Throwdown workout
10-8-6-4-2
bar mu- HS walk 15' - squat clean thruster 105 - HS walk 15'
27:09
I chose to use a band for the bar muscle ups and scale the weight to 85 and to do the whole thing without a cap. I really wanted the practice HS walking under fatigue. Felt great to do solid mu's with the band and not chicken wing at all. Those got hard on the set of 6 and 4 even with the band. All of the HS walks I did 10/5 which felt amazing. I did have to control my breathing rate (not redline) in order to keep being able to walk. Squat clean thrusters were a pain in the ass even at 85, so glad I didn't do 105. Thanks!
Friday, November 29, 2019
November 27, 2019
Daily score: 7
Workout:
Gymnastics class
We worked some wall walk variations and wall facing strict hspu's. Also some backwards HS walking and some shoulder strength work with light weights, lateral raises, rotations, etc. All good. Thanks!
Workout:
Gymnastics class
We worked some wall walk variations and wall facing strict hspu's. Also some backwards HS walking and some shoulder strength work with light weights, lateral raises, rotations, etc. All good. Thanks!
November 28, 2019
Daily score: 7
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
Tuesday, November 26, 2019
November 26, 2019
Daily score: 7 (work was awful today)
Workout:
15 min amrap:
30 double unders
15 wall balls to 10'
10 heavy russian KBS
7 rounds plus 15 double unders
(it was stormy so stayed inside and used a 20# ball to 9 feet, 62# kb)
+
A. Push press; 5x5; rest 2 min
85, 90, 95, 100, 105 (all touch and go)
B1. Strict hspu; amrap in 1 min x3; rest 30 sec
9,9,9
B2. 1 min max reps burpees x3; rest 30 sec
19,20,21
B3. Ring rows; amrap unbroken x3; rest 2-5 min
15, 15, 11
This was a tough one. Nearly wheezy by the end of the amrap. That 20# ball really makes a difference. Other than the first set that I did unbroken, I did the du's 15/15. All the wb's/kbs unbroken. Everything else went well. Arms are jello. Thanks!
Workout:
15 min amrap:
30 double unders
15 wall balls to 10'
10 heavy russian KBS
7 rounds plus 15 double unders
(it was stormy so stayed inside and used a 20# ball to 9 feet, 62# kb)
+
A. Push press; 5x5; rest 2 min
85, 90, 95, 100, 105 (all touch and go)
B1. Strict hspu; amrap in 1 min x3; rest 30 sec
9,9,9
B2. 1 min max reps burpees x3; rest 30 sec
19,20,21
B3. Ring rows; amrap unbroken x3; rest 2-5 min
15, 15, 11
This was a tough one. Nearly wheezy by the end of the amrap. That 20# ball really makes a difference. Other than the first set that I did unbroken, I did the du's 15/15. All the wb's/kbs unbroken. Everything else went well. Arms are jello. Thanks!
November 25, 2019
Daily score: 7
Workout:
A. Snatch grip RDLs; 8-10x3; rest 2 min
85x10
95x10
105x10
B1. Power snatch; 3x3 TnG; rest 30 sec
85x3x3
B2. Seated box jumps; 3 high box jumps x3; rest 30 sec
30 inch box
3x3
B3. Jump switch jumps; 12 alt'ing reps x3; rest 3-5 min
done
+
Row sprint 15 seconds @100%
rest 1 min
x10 sets
Workout:
A. Snatch grip RDLs; 8-10x3; rest 2 min
85x10
95x10
105x10
B1. Power snatch; 3x3 TnG; rest 30 sec
85x3x3
B2. Seated box jumps; 3 high box jumps x3; rest 30 sec
30 inch box
3x3
B3. Jump switch jumps; 12 alt'ing reps x3; rest 3-5 min
done
+
Row sprint 15 seconds @100%
rest 1 min
x10 sets
each sprint between 76-80m
Terrible HS walking day in my warm up but I think my core was a little sore for who knows what reason. Didn't feel too sore overall after the throwdown workout. Legs are a little sore next day after this workout. Thumbs felt the snatch grip rdl's. Everything else went well. Gave my all to the row sprints. Fastest I could get was 1:35/500m. thanks!
Sunday, November 24, 2019
November 24, 2019
Daily score: 7
Workout:
Throwdown partner workout
90 cal bike buy in
+4 alternating rounds:
50 foot db fr walking lunge 35's
12 ctb
8 db hang squat cleans 35's
+4 alternating rounds:
50 foot single arm OH walking lunge 35
12 ctb
8/side single arm OH squats 35
90 cal bike buy out
(17 minute time cap but we just did the whole thing for time and both used 35's)
We were at 4 hang squat cleans in the last round of the first 4 rounds when clock said 17 mins.
38:36 (3:18 first bike, 4:24 second bike)
We had too much wine in a short amount of time. This hurt but we needed it. Not sure what the hardest part was. Probably the squat cleans. Good to get back on track. So glad I'm not an alcoholic...working out is not as pleasant. Thanks!
Workout:
Throwdown partner workout
90 cal bike buy in
+4 alternating rounds:
50 foot db fr walking lunge 35's
12 ctb
8 db hang squat cleans 35's
+4 alternating rounds:
50 foot single arm OH walking lunge 35
12 ctb
8/side single arm OH squats 35
90 cal bike buy out
(17 minute time cap but we just did the whole thing for time and both used 35's)
We were at 4 hang squat cleans in the last round of the first 4 rounds when clock said 17 mins.
38:36 (3:18 first bike, 4:24 second bike)
We had too much wine in a short amount of time. This hurt but we needed it. Not sure what the hardest part was. Probably the squat cleans. Good to get back on track. So glad I'm not an alcoholic...working out is not as pleasant. Thanks!
Wednesday, November 20, 2019
November 20, 2019
Daily score: 8
Workout:
A. Snatch pulls; 3x3; rest 2 min
125x3x3
B. Front squat; 3x3; rest 2 min
145x3x3
C. EMOM 10 min: 3 tng power snatch (heavy as you can maintain form)
At 80#
D. EMOM 10 min: 3 tng power clean and jerk
At 85#
E1. Single leg RDL; 6-8x2/side; rest 1 min
35# barbell x8/side x2
E2. DB cross behind curtsy lunges; 10 steps x2/side; rest 1 min
35# dB x10/side x2
E3. Single leg hip thrusts; 10 reps with 2 sec pause at the top of
each rep x2/side; rest as needed to recovery
10/side x2
Did this in the morning before leaving town because I got stuck late at work the night before. Pulls and squats felt strong. Shoulders felt tight on the snatches but nothing painful. Stayed lighter on the clean and jerks and focused on barbell cycling. E series went well. I think a few days of rest is actually well timed and will do me good. Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
125x3x3
B. Front squat; 3x3; rest 2 min
145x3x3
C. EMOM 10 min: 3 tng power snatch (heavy as you can maintain form)
At 80#
D. EMOM 10 min: 3 tng power clean and jerk
At 85#
E1. Single leg RDL; 6-8x2/side; rest 1 min
35# barbell x8/side x2
E2. DB cross behind curtsy lunges; 10 steps x2/side; rest 1 min
35# dB x10/side x2
E3. Single leg hip thrusts; 10 reps with 2 sec pause at the top of
each rep x2/side; rest as needed to recovery
10/side x2
Did this in the morning before leaving town because I got stuck late at work the night before. Pulls and squats felt strong. Shoulders felt tight on the snatches but nothing painful. Stayed lighter on the clean and jerks and focused on barbell cycling. E series went well. I think a few days of rest is actually well timed and will do me good. Thanks!
Monday, November 18, 2019
November 18, 2019
Daily score: 8
Workout:
6 sets:
Row sprint 15 seconds @100%
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
all rows 70-75 meters at 15 seconds, all burpees= 6
+
6 sets:
15 seconds max reps CTB pull ups
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
3/2, 6
3/2, 6
3/3, 6
4/2, 6
3/3, 6
4/2, 6
+
A. Russian dips; amrap (-1) unbroken x5; rest 3 min actively on ski erg bw sets
5, 5, 4, 4, 3 (all with a small toe spot)
B. Negative vertical body levers; Accumulate 10 slow controlled reps
10
Great workout. Really happy with how strong the CTB felt and how well my shoulder tolerated them. Gave a little toe spot on the dips just to baby the shoulder, they were still tough. Thanks!
Workout:
6 sets:
Row sprint 15 seconds @100%
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
all rows 70-75 meters at 15 seconds, all burpees= 6
+
6 sets:
15 seconds max reps CTB pull ups
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
3/2, 6
3/2, 6
3/3, 6
4/2, 6
3/3, 6
4/2, 6
+
A. Russian dips; amrap (-1) unbroken x5; rest 3 min actively on ski erg bw sets
5, 5, 4, 4, 3 (all with a small toe spot)
B. Negative vertical body levers; Accumulate 10 slow controlled reps
10
Great workout. Really happy with how strong the CTB felt and how well my shoulder tolerated them. Gave a little toe spot on the dips just to baby the shoulder, they were still tough. Thanks!
Sunday, November 17, 2019
November 16, 2019
Daily score: 7
Workout:
A1. False grip ring rows; amrap unbroken x3; rest 90 sec
20, 12 (steeper), 13
A2. False grip passive hang; amsap x3; rest 90 sec
20, 15, 15
A3. False grip bent arm hang; amsap x3; rest 90 sec
20, 20, 15
B1. HS shoulder taps; 20 reps x2; rest 2 min
10/10, 20
B2. Single arm ring plank; 30 seconds x2/side; rest 2 min
10/10/10, 30 (on floor)
+
3 rounds, each for time:
12 DB thrusters 35#
20 cal row
12 DB thrusters 35#
* aim is unbroken on both thruster sets and as fast as you can
maintain on the row not to slow have to break second thruster set)
rest 4 min bw sets
3:55 (:41, 2:08,?)
3:30 (:31, 1:59, :30)
3:17 (:28, 1:53, :29)
All unbroken
Starting this workout my lats were sore and now quite sore the next day...maybe from burpees and kbs? The right shoulder struggled more on the hangs than the left but it is decidedly better (healing). Thought it was funny that the bent arm hangs were easier than the straight. The first set of shoulder taps I had to come down at 10 because something pinched in my left shoulder. Shook it out and was good to go. I did these wall facing. The single arm ring planks were soooo hard and harder on the right. I struggle to make it 10 seconds. I did the second set 30 unbroken with hand on the ground. I had been intimidated by the thrusters and the quest to do them unbroken. The last time I did them in training 5 reps was tough. But I guess the Open made me stronger ;). I was so happy to get all 6 sets unbroken. I tried to slowly row faster each round but overall kept the row mellow in order to get the thrusters. I think I could row faster now that I believe in myself a bit more. Thanks!
Workout:
A1. False grip ring rows; amrap unbroken x3; rest 90 sec
20, 12 (steeper), 13
A2. False grip passive hang; amsap x3; rest 90 sec
20, 15, 15
A3. False grip bent arm hang; amsap x3; rest 90 sec
20, 20, 15
B1. HS shoulder taps; 20 reps x2; rest 2 min
10/10, 20
B2. Single arm ring plank; 30 seconds x2/side; rest 2 min
10/10/10, 30 (on floor)
+
3 rounds, each for time:
12 DB thrusters 35#
20 cal row
12 DB thrusters 35#
* aim is unbroken on both thruster sets and as fast as you can
maintain on the row not to slow have to break second thruster set)
rest 4 min bw sets
3:55 (:41, 2:08,?)
3:30 (:31, 1:59, :30)
3:17 (:28, 1:53, :29)
All unbroken
Starting this workout my lats were sore and now quite sore the next day...maybe from burpees and kbs? The right shoulder struggled more on the hangs than the left but it is decidedly better (healing). Thought it was funny that the bent arm hangs were easier than the straight. The first set of shoulder taps I had to come down at 10 because something pinched in my left shoulder. Shook it out and was good to go. I did these wall facing. The single arm ring planks were soooo hard and harder on the right. I struggle to make it 10 seconds. I did the second set 30 unbroken with hand on the ground. I had been intimidated by the thrusters and the quest to do them unbroken. The last time I did them in training 5 reps was tough. But I guess the Open made me stronger ;). I was so happy to get all 6 sets unbroken. I tried to slowly row faster each round but overall kept the row mellow in order to get the thrusters. I think I could row faster now that I believe in myself a bit more. Thanks!
Saturday, November 16, 2019
November 15, 2019
Daily score: 7 shoulder just a little off
Workout:
10 sets:
10 burpees AFAP
20 double unders
10 russian KBS heavy
rest 1 min bw sets
1:10
1:10
1:11
1:08
1:09
1:08
1:07
1:07
1:07
1:19 (two trips on du's)
all unbroken du's other than last set
with 62# kb
+
cool down/stretching 10-15 min
done
A bit sore from this one the next day. Was tough. I didn't do the 70# kb in an effort to protect my shoulder and I'm glad I didn't because the 62 was hard enough the last few rounds. Forearms felt it too. Shoulder is fine, healing up. Thanks!
Workout:
10 sets:
10 burpees AFAP
20 double unders
10 russian KBS heavy
rest 1 min bw sets
1:10
1:10
1:11
1:08
1:09
1:08
1:07
1:07
1:07
1:19 (two trips on du's)
all unbroken du's other than last set
with 62# kb
+
cool down/stretching 10-15 min
done
A bit sore from this one the next day. Was tough. I didn't do the 70# kb in an effort to protect my shoulder and I'm glad I didn't because the 62 was hard enough the last few rounds. Forearms felt it too. Shoulder is fine, healing up. Thanks!
November 13, 2019
Daily score: 6 sore shoulder
Workout:
Gymnastics class
I talked with you some about this class already but to sum it up- I did some static HS holds and walking drill and then some overhead pressing work with DBs. I did what I could to not strain the shoulder anymore. Thanks!
Workout:
Gymnastics class
I talked with you some about this class already but to sum it up- I did some static HS holds and walking drill and then some overhead pressing work with DBs. I did what I could to not strain the shoulder anymore. Thanks!
Wednesday, November 13, 2019
November 12, 2019
Daily score: 7 (sore shoulder)
Workout:
A. Squat snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (build
in load each set)
85, skipped, skipped
B. Hang squat clean x1/Front squat x3; rest 2 min x6 complexes (goal
is the heaviest load across all 6 sets so warm up and pick an
aggressive starting weight)
125, 135, 135, 135, 135, 135
C1. Rear foot elevated DB split squats; 6-8x2; rest 1 min
35#x8x2
C2. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
+
Ski erg sprint 10 seconds @100%
rest 50 sec
x5
3 cals per sprint
rest 2 min
Assault bike sprint 20 seconds @90-95%
easy recovery pace 40 sec
x5
done
Funny, my right shoulder has been sore since 20.5 and even a little pain that showed up kinda late even though I haven't done much since. I think it's going to be fine but it felt at risk on the snatches so I only did the one set. Pretty proud of sticking with 135 on part B, was heavy. Everything else went well, amazing what 20 seconds on the bike feels like...forever! Thanks!
Workout:
A. Squat snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (build
in load each set)
85, skipped, skipped
B. Hang squat clean x1/Front squat x3; rest 2 min x6 complexes (goal
is the heaviest load across all 6 sets so warm up and pick an
aggressive starting weight)
125, 135, 135, 135, 135, 135
C1. Rear foot elevated DB split squats; 6-8x2; rest 1 min
35#x8x2
C2. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
+
Ski erg sprint 10 seconds @100%
rest 50 sec
x5
3 cals per sprint
rest 2 min
Assault bike sprint 20 seconds @90-95%
easy recovery pace 40 sec
x5
done
Funny, my right shoulder has been sore since 20.5 and even a little pain that showed up kinda late even though I haven't done much since. I think it's going to be fine but it felt at risk on the snatches so I only did the one set. Pretty proud of sticking with 135 on part B, was heavy. Everything else went well, amazing what 20 seconds on the bike feels like...forever! Thanks!
Saturday, November 9, 2019
November 9, 2019
Daily score: 8
Workout:
20.5
40 ring mu’s
80 cal row
120 wb’s
Partition however you want
20 min time cap
Tie breaker- time row and wb’s are completed
205 (tie break 19:24)
Well, it wasn’t pretty but I managed 5 muscle ups. My strategy was to start with one and then do a few wb’s/row and try again every 2-3 minutes. This worked really well. I got my first one. Did some wb’s/row, got a second one at around the 4 minute mark. Did some wb’s/row, failed the third attempt. That was the only one I failed. At around 17 minutes I had 4 muscle ups and the row done. I had 30 wb’s left and wanted one more mu attempt. I did three calm sets of wb’s and them squeaked out one more max effort mu right before the 20 minute cap. I may have made some scary noises and there were way too many chicken wings. Not proud of that but very proud of my effort and a strategy that got me to my goal. Here’s to pretty muscle ups next year! Thanks!
Workout:
20.5
40 ring mu’s
80 cal row
120 wb’s
Partition however you want
20 min time cap
Tie breaker- time row and wb’s are completed
205 (tie break 19:24)
Well, it wasn’t pretty but I managed 5 muscle ups. My strategy was to start with one and then do a few wb’s/row and try again every 2-3 minutes. This worked really well. I got my first one. Did some wb’s/row, got a second one at around the 4 minute mark. Did some wb’s/row, failed the third attempt. That was the only one I failed. At around 17 minutes I had 4 muscle ups and the row done. I had 30 wb’s left and wanted one more mu attempt. I did three calm sets of wb’s and them squeaked out one more max effort mu right before the 20 minute cap. I may have made some scary noises and there were way too many chicken wings. Not proud of that but very proud of my effort and a strategy that got me to my goal. Here’s to pretty muscle ups next year! Thanks!
Friday, November 8, 2019
November 7, 2019
Daily score: 8
Workout:
Row 10 min easy
98 cals
+
Row 30 cals @100% effort
rest 4 min actively on assault bike
x2
1:44 (464m)
1:33 (424m)
+
Row 10 min easy
104 cals
Body is feeling back to normal energy level etc. The first 30 cal row I tried to focus on a super strong leg push off and the second I did the same but let myself also pick up the cadence some. I found the meters difference interesting. Thanks!
Workout:
Row 10 min easy
98 cals
+
Row 30 cals @100% effort
rest 4 min actively on assault bike
x2
1:44 (464m)
1:33 (424m)
+
Row 10 min easy
104 cals
Body is feeling back to normal energy level etc. The first 30 cal row I tried to focus on a super strong leg push off and the second I did the same but let myself also pick up the cadence some. I found the meters difference interesting. Thanks!
November 6, 2019
Daily score: 8
Workout:
Gymnastics class
What a great class. We worked HS walking and some HS walking drills and followed that with some shoulder strength building (with DBs) and stretching. I felt some improvement and confidence today with HS walking, was fun. Thanks!
Workout:
Gymnastics class
What a great class. We worked HS walking and some HS walking drills and followed that with some shoulder strength building (with DBs) and stretching. I felt some improvement and confidence today with HS walking, was fun. Thanks!
Tuesday, November 5, 2019
November 5, 2019
Daily score: 6 (things were kinda 'tweaky')
Workout:
A. Squat snatch; 5 doubles @75-85%; rest 2 min
85, 90, 95, 100, 100
B. Thruster; build to a 2 rep max (From the floor)
120 (failed 130)
C. Thrusters; 15 reps AFAP 65# x3; rest 4 min actively on rower @easy pace
:42
:40
:35
(40 cals per row)
D. DB front rack walking lunges; 50 feet x3; rest 3 min actviely on ski erg
35#'s per hand
x3
(30 cals per ski)
E1. Single leg barbell RDL; 8-10x2; rest 1 min
35# x8/leg x2
E2. Arch body rock; 30 seconds x2; rest 1 min
15/15 x2
E3. Single leg good mornings; 10-12x2; rest 1 min
35# x10/leg x2
I think my body is in need of some recovery. I've had some unusal knee soreness and a few other random tweaks today. All day at work my low back was uncomfortable sitting so I had to stand most the day. Snatching went well. The reps at 95 felt easy and snappy. Heavy thrusters felt awful in my wrists and shoulders...it's a tough transition to the press and on the fail at 130 my shoulders felt bad. Nothing got hurt, just kinda stunned in the anterior shoulder, mostly the right side. That made the first two sets of thrusters at 65 a bit sore but they got better by the third set. However, after the thrusters my left knee was hurting...and I don't remember a moment where it started. Seemed to tolerate the lunges just fine. But annoying. Making me feel old! Arch body rocks were so hard, back feels tight. I'm really fine, just little things here and there. I did ride kinda hard yesterday. Thanks!
Workout:
A. Squat snatch; 5 doubles @75-85%; rest 2 min
85, 90, 95, 100, 100
B. Thruster; build to a 2 rep max (From the floor)
120 (failed 130)
C. Thrusters; 15 reps AFAP 65# x3; rest 4 min actively on rower @easy pace
:42
:40
:35
(40 cals per row)
D. DB front rack walking lunges; 50 feet x3; rest 3 min actviely on ski erg
35#'s per hand
x3
(30 cals per ski)
E1. Single leg barbell RDL; 8-10x2; rest 1 min
35# x8/leg x2
E2. Arch body rock; 30 seconds x2; rest 1 min
15/15 x2
E3. Single leg good mornings; 10-12x2; rest 1 min
35# x10/leg x2
I think my body is in need of some recovery. I've had some unusal knee soreness and a few other random tweaks today. All day at work my low back was uncomfortable sitting so I had to stand most the day. Snatching went well. The reps at 95 felt easy and snappy. Heavy thrusters felt awful in my wrists and shoulders...it's a tough transition to the press and on the fail at 130 my shoulders felt bad. Nothing got hurt, just kinda stunned in the anterior shoulder, mostly the right side. That made the first two sets of thrusters at 65 a bit sore but they got better by the third set. However, after the thrusters my left knee was hurting...and I don't remember a moment where it started. Seemed to tolerate the lunges just fine. But annoying. Making me feel old! Arch body rocks were so hard, back feels tight. I'm really fine, just little things here and there. I did ride kinda hard yesterday. Thanks!
November 4, 2019
Daily score: 7
Workout:
Mountain biking 2-3 hours
What can I say, once again a stunning fall day and soul lifting ride. Body is still a bit in recovery mode but I had some moments where I pushed myself and felt amazing. My new bike is a beast. It's pushing me to find new limits. I love it. Thanks!
Workout:
Mountain biking 2-3 hours
What can I say, once again a stunning fall day and soul lifting ride. Body is still a bit in recovery mode but I had some moments where I pushed myself and felt amazing. My new bike is a beast. It's pushing me to find new limits. I love it. Thanks!
November 3, 2019
Daily score: 6
Workout:
A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
done
B1. Kipping ring dips; accumulate 2 reps x3 ; rest 90 sec
done
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
I so desperately wanted to move today...I think after being pumped from the open I wanted to get right back to work. Just motivated to get better...at everything. But as soon as I started moving I realized how smoked my body was. Back and legs and even neck and shoulders were stiff and tired. I was happy to be able to do negatives with the vest on, if I recall, last time I tried it was too heavy. Kipping dips always feels awkward. I feel like I do it right once out of 5 or so. Swinging on the rings just felt heavy and disjointed. It's been awhile and I know I'm not really doing it right and some of it may have just been soreness/fatigue in my upper back. I had fun practicing the pirouettes. It may not look like much but has come a long way. Rowing felt strong but boy, the first set of CTB were hard! I miss a couple even. Live to fight another day. Thanks!
Workout:
A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
done
B1. Kipping ring dips; accumulate 2 reps x3 ; rest 90 sec
done
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
Saturday, November 2, 2019
November 2, 2019
Daily score: 9
Workout:
20.4
30 box jumps 20"
15 c and j 65
30 box jumps
15 c and j 85
30 box jumps
10 c and j 115
30 pistols
10 c and j 145
30 pistols
5 c and j 175
30 pistols
5 c and j 205
164 (12:27 tie breaker, end of pistols)
Made it through 4 of the c and j's at 145
This was so fun. I'm stoked to have lifted so close to my max 4 times after all the other work. I couldn't believe watching the video how good the lifts looked. The felt way worse. I felt buried in the bottom of all of them and used to never be able to regain tension to get out of that position. But today I did it 4 times! The one I missed kinda slipped off my right shoulder in the catch and I couldn't shift it up AND get out of the bottom at the same time. But I consider this one a win! Pumped for the next one! I also have the world's best cheering section :). Thanks!
Workout:
20.4
30 box jumps 20"
15 c and j 65
30 box jumps
15 c and j 85
30 box jumps
10 c and j 115
30 pistols
10 c and j 145
30 pistols
5 c and j 175
30 pistols
5 c and j 205
164 (12:27 tie breaker, end of pistols)
Made it through 4 of the c and j's at 145
This was so fun. I'm stoked to have lifted so close to my max 4 times after all the other work. I couldn't believe watching the video how good the lifts looked. The felt way worse. I felt buried in the bottom of all of them and used to never be able to regain tension to get out of that position. But today I did it 4 times! The one I missed kinda slipped off my right shoulder in the catch and I couldn't shift it up AND get out of the bottom at the same time. But I consider this one a win! Pumped for the next one! I also have the world's best cheering section :). Thanks!
Friday, November 1, 2019
October 31, 2019
Daily score: 8
Workout:
#34
A. High hang squat snatch; build up to a moderate effort double
95
B. Split jerk; build to a 1rm
165
+
Skill work/pacing practice for open workout tomorrow
clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols
+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed
skipped
C2. Arch body rocks; 30 seconds x3; rest as needed
skipped
C3. Side plank; 30 seconds x3; rest as needed
skipped
C4. Tall kneeling paloff press; 10 reps x3; rest as needed
skipped
Workout:
#34
A. High hang squat snatch; build up to a moderate effort double
95
B. Split jerk; build to a 1rm
165
+
Skill work/pacing practice for open workout tomorrow
clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols
+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed
skipped
C2. Arch body rocks; 30 seconds x3; rest as needed
skipped
C3. Side plank; 30 seconds x3; rest as needed
skipped
C4. Tall kneeling paloff press; 10 reps x3; rest as needed
skipped
Really enjoyed the high hang snatch work, felt powerful and snappy. The two reps at 95 actually felt pretty easy! I LOVE to split jerk and was jazzed all day to get home and give it a go. 165 is 10#'s off my previous PR, but I'll take it. More importantly, for this week, that's 20#'s more than I'll need to jerk (assuming I get to jerk the 145 bar). We (Marc was training too) then spent some time prepping for 20.4. Working up to a 145 clean and jerk...which I did! Basically a 10# PR compared to when I tried a few weeks back. Glad to be heading back to my old 1rm of 155. I think 145 after all the other work will be really really hard. But at least I know it's possible. Honestly, pistols are pretty easy for me. And it was great to work the step ups versus box jumps and realize how much less taxing the step ups are and also faster, easy choice. Can't wait to attack it! This is one I may consider repeating just to try the two versions: 1- go fast and have as much time as possible to get as many reps at 145, 2- go slow and be not too tired upon getting to 145. We shall see. By the time all of this was over the door bell was ringing with trick or treaters, we had been in the gym approaching 1.5, 2 hours and we were starving, so I called it. I needed to eat and between a stressful day at work and 20.4 excitement, all my catecholamines were gone. Thanks!
Thursday, October 31, 2019
October 30, 2019
Daily score: 8
Workout:
Gymnastics class
Great class! I had some long handstand holds and did way better and stopping and starting while walking. We also did some cart wheel variations to work pirouettes. Feeling lots of improvement.
Thanks!
Workout:
Gymnastics class
Great class! I had some long handstand holds and did way better and stopping and starting while walking. We also did some cart wheel variations to work pirouettes. Feeling lots of improvement.
Thanks!
Wednesday, October 30, 2019
October 29, 2019
Daily score: 8
Workout:
#32
A. Squat snatch; 2 reps on the min for 6 min @moderate load
Done at 90
B. Squat clean and jerk; 2 reps on the min for 6 min @moderate load
Done at 110
C. Front squat; build to a max
165
+
3 rounds for time:
25 cals ski erg
10 box jumps 20"
6:58
(5:37 time on ski erg)
+
C1. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
C2. Barbell hip thrusts; 10-12x2; rest 1 min
125x12x2
C3. Banded frog hip extensions; 12 reps x2; rest 1 min
12x2
Workout:
#32
A. Squat snatch; 2 reps on the min for 6 min @moderate load
Done at 90
B. Squat clean and jerk; 2 reps on the min for 6 min @moderate load
Done at 110
C. Front squat; build to a max
165
+
3 rounds for time:
25 cals ski erg
10 box jumps 20"
6:58
(5:37 time on ski erg)
+
C1. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
C2. Barbell hip thrusts; 10-12x2; rest 1 min
125x12x2
C3. Banded frog hip extensions; 12 reps x2; rest 1 min
12x2
Great practice with the 2 emom’s. Stoked to get a solid rep at 165 on the FS. 170 is my previous 1 rep and I feel like I’m nearly there. Just been awhile since I’ve felt that much weight on the bar. Legs are coming back though! WOD was fun, I love the ski erg. Everything else went well. Thanks!
Tuesday, October 29, 2019
October 28, 2019
Daily score: 8
Workout:
#31
6 min amrap:
10 CTB pull ups
10 cal row
3 rounds plus 3 ctb
+
A. False grip weighted isometric hang; 20 seconds x3; rest 90 sec
10#,10, 10
B. Negative strict muscle ups; accumulate 10 reps
*try to take the transition as slow as possible and maintain the
false grip into a full hang on each rep
10
C1. DB bench press; 12-15x3; rest 1 min
35x13
35x12
35x12
C2. DB strict press; 10-12x3; rest 1 min
25x12
25x10
25x10
D1. Parallete elevated push ups; 15 for time x3; rest 1 min
:29 (10/5)
:40 (8/4/3)
:36 (5/5/5)
D2. HS shoulder taps with band assistance (not the wall); 20 reps x3;
rest as needed
Workout:
#31
6 min amrap:
10 CTB pull ups
10 cal row
3 rounds plus 3 ctb
+
A. False grip weighted isometric hang; 20 seconds x3; rest 90 sec
10#,10, 10
B. Negative strict muscle ups; accumulate 10 reps
*try to take the transition as slow as possible and maintain the
false grip into a full hang on each rep
10
C1. DB bench press; 12-15x3; rest 1 min
35x13
35x12
35x12
C2. DB strict press; 10-12x3; rest 1 min
25x12
25x10
25x10
D1. Parallete elevated push ups; 15 for time x3; rest 1 min
:29 (10/5)
:40 (8/4/3)
:36 (5/5/5)
D2. HS shoulder taps with band assistance (not the wall); 20 reps x3;
rest as needed
could not do on band
20 wall facing
20 wall facing
20 wall facing
Enjoyed the 6 minute amrap, just wanted to get more than 3 rounds. Weighted hangs left a mark on my wrists the next day but feels like a great strength building exercise. I 'felt' way stronger and slower on the negative mu's. First video is the first one and second is the last one. Usually by the last one I'm falling apart a bit but this time I felt strong. The DB work smoked my arms for the push ups/shoulder taps. I couldn't begin to safely do the shoulder taps against the band (did maybe 3), even back to the wall was sketch, so I did wall facing. Don't know if I mentioned this already but I just saw that my 20.2 video email never went through....was probably too long. Will just keep it for prosperity's sake at this point. Thanks!
Monday, October 28, 2019
October 27, 2019
Daily score: 8
Workout:
Outdoor day
Mountain biking
2-3 hours
A stunning day. Dirt was a little muddy from yesterday's rain but it was an amazing day to ride. Crisp and sunny and tons of fall colors. And...my new bike! I fell in love with it today. It's fast. It allows me to accelerate so much more efficiently. Was so fun. Marc even commented how much faster I was based on how close behind him I was. You gotta get out here in the fall, it's transcendent :).
On a CrossFit note- I am having so much for competing in the Open. I added the last couple minutes of 20.3 here to illustrate how hard the DLs were for me. I never grunt but that just came outta me. Funny though, this is my best score yet! Can't wait for the next one. Thanks!
Workout:
Outdoor day
Mountain biking
2-3 hours
A stunning day. Dirt was a little muddy from yesterday's rain but it was an amazing day to ride. Crisp and sunny and tons of fall colors. And...my new bike! I fell in love with it today. It's fast. It allows me to accelerate so much more efficiently. Was so fun. Marc even commented how much faster I was based on how close behind him I was. You gotta get out here in the fall, it's transcendent :).
On a CrossFit note- I am having so much for competing in the Open. I added the last couple minutes of 20.3 here to illustrate how hard the DLs were for me. I never grunt but that just came outta me. Funny though, this is my best score yet! Can't wait for the next one. Thanks!
October 26, 2019
Daily score: 7
Workout:
Outdoor day
mountain biking
Sadly we were closed out by thunder and lightening! Basically an hour drive and a 5 minute ride.
Workout:
Outdoor day
mountain biking
Sadly we were closed out by thunder and lightening! Basically an hour drive and a 5 minute ride.
Friday, October 25, 2019
October 25, 2019
Daily score: 8
Workout:
20.3 (18.4)
21-15-9
Dl 155
Hspu
21-15-9
Dl 205
Hs walk 50’
9 min time cap
Score of 99 reps, made it through 9 of the heavy DL’s
Mountain biking 2.5 hours
So...last year I did this one twice, first time made it through 12 heavy DL’s, second through 17. Of course I wanted to do better and get a chance at walking. I was pumped to kill myself to get there. I was on the heavy DL bar at 7:10 which was even a tad faster than last years pace. I did 3 reps and then fell to really tough singles. I was grunting and trying to go as fast as possible but the weight was physically out-doing me. The truth is, I just haven’t been dead lifting heavy habitually compared to last year and nothing I could do was gonna magically change that. So, it’s all in all a win ;). Explanation: I went a liiittle faster on the first 21-15-9 and I lifted a relatively heavier weight compared to my current max as many times as I possibly could in the allotted time. I have zero doubt that I gave my all. Stoked to be injury free. We went mountain biking after which hopefully helped loosen things up. Back is tight but okay. I won’t be repeating this one, I know better than to believe I can make weight lighter in a couple days time. Fun challenge though and motivating! Thanks!
Thursday, October 24, 2019
October 23, 2019
Daily score: 6 (sore upper body, tired)
Workout:
Gymnastics class
Stressful day at work and took some effort in traffic to get to class but once again, so glad I'm doing this. We workout on holding a static HS hold, taking a step, holding, taking a step...was so hard and great practice. She also had us learning pirouettes which I've been so mystified by for a long time and with her instruction it was starting to make sense. All good, thanks!
Workout:
Gymnastics class
Stressful day at work and took some effort in traffic to get to class but once again, so glad I'm doing this. We workout on holding a static HS hold, taking a step, holding, taking a step...was so hard and great practice. She also had us learning pirouettes which I've been so mystified by for a long time and with her instruction it was starting to make sense. All good, thanks!
Wednesday, October 23, 2019
October 22, 2019
Daily score:
Workout:
#26
A.Overhead squat; build to a 5 rep max
125 x5, 5# PR
+
6 sets:
Ski erg sprint 10 cals @90-95% effort immeditately into
5 tough Push jerks
rest 1 min bw sets
* note; increase load on push jerk per set
:38, 105 unbroken tnG
:39, 110 unbroken tnG
:38, 115 unbroken tnG
:39, 120 3/2 re-rack
:38, 125 2/2/1 re-rack
:38, 130 1/1/2/1 re-rack
+
C1. Power clean; 1.1.1x3; rest 10 sec/rest 2 min
105, 115, 125
C2. Front squat; 3x3; rest 2 min
115, 125, 135
C3. DB front rack walking lunges; 50 feet AFAP 35#/hand x3; rest 2 min
:38
:35
:35
So pleased with setting a PR on the OHS. The ski/jerk combo was tough but I love both those movements. By the last series I could feel I had spent a lot of my intensity already so started light but then I felt great and was pleased with some solid form holding up on the last round with heavier weights. I was starving and properly tired after this one. Not too sore the next day. Thanks!
Workout:
#26
A.Overhead squat; build to a 5 rep max
125 x5, 5# PR
+
6 sets:
Ski erg sprint 10 cals @90-95% effort immeditately into
5 tough Push jerks
rest 1 min bw sets
* note; increase load on push jerk per set
:38, 105 unbroken tnG
:39, 110 unbroken tnG
:38, 115 unbroken tnG
:39, 120 3/2 re-rack
:38, 125 2/2/1 re-rack
:38, 130 1/1/2/1 re-rack
+
C1. Power clean; 1.1.1x3; rest 10 sec/rest 2 min
105, 115, 125
C2. Front squat; 3x3; rest 2 min
115, 125, 135
C3. DB front rack walking lunges; 50 feet AFAP 35#/hand x3; rest 2 min
:38
:35
:35
So pleased with setting a PR on the OHS. The ski/jerk combo was tough but I love both those movements. By the last series I could feel I had spent a lot of my intensity already so started light but then I felt great and was pleased with some solid form holding up on the last round with heavier weights. I was starving and properly tired after this one. Not too sore the next day. Thanks!
Tuesday, October 22, 2019
October 21, 2019
Daily score: 8
Workout:
#25
A. False grip strict pull ups; amrap unbroken x3; rest 90 sec
5, 5, 5
B1. False grip ring rows; amrap unbroken x4; rest 1 min
17, 17, 17, 17
B2. Weighted dips; 2-3x4; rest 1 min
7.5# x3
10 x3
12.5 x3
15 x3
B3. Strict ring dips; amrap unbroken x4; rest 2 min
4, 3, 3, 2.5
C1. Parallete elevated push ups; amrap unbroken x3; rest 1 min
10, 10, 11
C2. HS walk; max distance in 10 foot unbroken segments in 90 sec x3; rest 3 min
3 segments, 2.5, 3
D1. Tuck front lever hold; 30 sec x3; rest 30 sec
30x3
D2. CTB pull ups; 10 reps AFAP x3; rest 3 min
:50, :52, :56
+
Row 10 min easy
2029 meters
Stoked at some strength returning in my dips. The strict ring dips were harder this week because I did them on longer straps. By the HS walking my shoulders were getting a little tired. CTB deteriorated to quick singles by the third set. Dreaming of having my muscle ups back! I think I can do it! Thanks!
Workout:
#25
A. False grip strict pull ups; amrap unbroken x3; rest 90 sec
5, 5, 5
B1. False grip ring rows; amrap unbroken x4; rest 1 min
17, 17, 17, 17
B2. Weighted dips; 2-3x4; rest 1 min
7.5# x3
10 x3
12.5 x3
15 x3
B3. Strict ring dips; amrap unbroken x4; rest 2 min
4, 3, 3, 2.5
C1. Parallete elevated push ups; amrap unbroken x3; rest 1 min
10, 10, 11
C2. HS walk; max distance in 10 foot unbroken segments in 90 sec x3; rest 3 min
3 segments, 2.5, 3
D1. Tuck front lever hold; 30 sec x3; rest 30 sec
30x3
D2. CTB pull ups; 10 reps AFAP x3; rest 3 min
:50, :52, :56
+
Row 10 min easy
2029 meters
Stoked at some strength returning in my dips. The strict ring dips were harder this week because I did them on longer straps. By the HS walking my shoulders were getting a little tired. CTB deteriorated to quick singles by the third set. Dreaming of having my muscle ups back! I think I can do it! Thanks!
Sunday, October 20, 2019
October 20, 2019
Daily score: 9
Workout:
20.2
20 min amrap:
4 db thrusters 35's
6 ttb
24 du's
13 rounds +4 +6 +18
470 reps
(56 thrusters, 84 ttb, 330 du's)
My 'reach' goal was 15 rounds and my 'must get' was 11. So I'll take almost 14. More importantly I'm proud of my sustained effort and my attempt to speed up at the end (though not very effective). I started splitting the ttb 3/3 from the beginning and that held up well the whole way. I did probably the first 4-5 rounds unbroken on the du's and then 12/12. Some of that was to not blow up breathing wise and some to prevent peeing! I think the hardest part was just staying motivated to keep a strong pace for the whole 20 mins...it just felt like the thrusters kept coming. Glad it's over. Would not enjoy doing that one again for 'fun'. Thanks! And congrats on your own accomplishment, love reading your IG summary.
Workout:
20.2
20 min amrap:
4 db thrusters 35's
6 ttb
24 du's
13 rounds +4 +6 +18
470 reps
(56 thrusters, 84 ttb, 330 du's)
My 'reach' goal was 15 rounds and my 'must get' was 11. So I'll take almost 14. More importantly I'm proud of my sustained effort and my attempt to speed up at the end (though not very effective). I started splitting the ttb 3/3 from the beginning and that held up well the whole way. I did probably the first 4-5 rounds unbroken on the du's and then 12/12. Some of that was to not blow up breathing wise and some to prevent peeing! I think the hardest part was just staying motivated to keep a strong pace for the whole 20 mins...it just felt like the thrusters kept coming. Glad it's over. Would not enjoy doing that one again for 'fun'. Thanks! And congrats on your own accomplishment, love reading your IG summary.
Saturday, October 19, 2019
October 18, 2019
Daily score: 7
Workout:
#23
A. Snatch pulls; 3x3; rest 2 min (increase load from last week)
120, 120, 125
B. Front squat; 3x3; rest 2 min
135, 145, 145
C. Overhead squat; 3x3; rest 2 min (increase load from last week)
115, 120, 125
D. max reps wall balls in 1 min x3; rest 2 min
26, 30, 32
+
row sprint 10 seconds @100%
rest 1 min
x5 sets
67, 69, 69, 69, 67 meters (all 6 pulls)
+
ski erg 10 min easy cool down
103 cals
Stoked to have some strength creeping back in the front squat and ohs. Figured out how to cycle wb’s fastest over the 3 rounds. I still remember how you broke me of my wall ball fear when I came out to train. Thank you again. Feeling good! Thanks!
Workout:
#23
A. Snatch pulls; 3x3; rest 2 min (increase load from last week)
120, 120, 125
B. Front squat; 3x3; rest 2 min
135, 145, 145
C. Overhead squat; 3x3; rest 2 min (increase load from last week)
115, 120, 125
D. max reps wall balls in 1 min x3; rest 2 min
26, 30, 32
+
row sprint 10 seconds @100%
rest 1 min
x5 sets
67, 69, 69, 69, 67 meters (all 6 pulls)
+
ski erg 10 min easy cool down
103 cals
Stoked to have some strength creeping back in the front squat and ohs. Figured out how to cycle wb’s fastest over the 3 rounds. I still remember how you broke me of my wall ball fear when I came out to train. Thank you again. Feeling good! Thanks!
Friday, October 18, 2019
October 16, 2019
Daily score: 9
Workout:
Gymnastic's class
AND
#21
A. Squat snatch gauntlet; begin at 65# and perform 2 reps on the min
adding 5# per min until miss
65, 70, 75, 80, 85, 90, 95, 100, 105 failed second rep
B. Squat clean and jerk; 15 reps AFAP 105#
4:44 (double then all singles)
C. Back squat; 10, 10, 10; rest 3 min
95, 95, 95
D1. DB step overs; 10 reps 35#/hand x3; rest 1 min
done
D2. DB walking lunges; 25 feet x3; rest 1 min
done with 2, 35's
I did the workout in the morning and class in the evening. Snatching felt great! Back was lit up after the clean and jerks so I didn't go heavy on the back squats. The DB work was a good challenge. Lunges seemed pretty easy but man, those step overs are always hard. Gym class was similar to last week, I had some great longer static HS holds and then we work strict hspu drills and a small amount of kipping hspu skill work. Thanks!
Workout:
Gymnastic's class
AND
#21
A. Squat snatch gauntlet; begin at 65# and perform 2 reps on the min
adding 5# per min until miss
65, 70, 75, 80, 85, 90, 95, 100, 105 failed second rep
B. Squat clean and jerk; 15 reps AFAP 105#
4:44 (double then all singles)
C. Back squat; 10, 10, 10; rest 3 min
95, 95, 95
D1. DB step overs; 10 reps 35#/hand x3; rest 1 min
done
D2. DB walking lunges; 25 feet x3; rest 1 min
done with 2, 35's
I did the workout in the morning and class in the evening. Snatching felt great! Back was lit up after the clean and jerks so I didn't go heavy on the back squats. The DB work was a good challenge. Lunges seemed pretty easy but man, those step overs are always hard. Gym class was similar to last week, I had some great longer static HS holds and then we work strict hspu drills and a small amount of kipping hspu skill work. Thanks!
October 15, 2019
Daily score: 9
Workout:
Outdoor day
2 hours mountain biking
Sandy Ride, 35 mins to top
I rode a friend's fancy bike to aid in my decision making of what I want to purchase. It was so fun and fast. I rode by myself and really just enjoyed not stopping and staying in the flow.
Workout:
Outdoor day
2 hours mountain biking
Sandy Ride, 35 mins to top
I rode a friend's fancy bike to aid in my decision making of what I want to purchase. It was so fun and fast. I rode by myself and really just enjoyed not stopping and staying in the flow.
Tuesday, October 15, 2019
October 14, 2019
Daily score: 8
Workout:
#20
A. False grip strict pull ups; amrap unbroken x3; rest 2 min
5, 5, 4
B1. False grip ring rows; amrap unbroken x3; rest 1 min
15, 17, 15
B2. Weighted dips; 2-3x3; rest 1 min
5# x3
7.5# x2
7.5# x3
B3. Strict ring dips; amrap unbroken x3; rest 2 min
7, 6, 4
+
EMOM 10 min:
odd- 30 sec max reps TTB
even - 30 sec max reps CTB
TTB: 12, 10, 8, 7, 8
CTB: 7, 7, 7, 7, 6
+
10 min amrap:
60 double unders
10 foot hs walk
4 rounds +60 +5 feet
(all HS walking 10' unbroken except last 5')
+
Row 15 min easy
Been contemplating my chicken wing muscle up problem (aka internet searching and deep thoughts). I think it's possible my false grip isn't good enough. I wanted your opinion. Also, I watched a video where the coach suggested I may be 'death gripping' with my dominant arm and not allowing the hand to loosen up and rotate. I thought that seemed possible but don't really want to think about 'releasing' the hand. I have definitely lost strength in the false grip and dips. Excited to get it back. EMOM felt pretty good, TTB endurance is definitely less than my CTB. Really happy with the WOD because I got all 4 ten feet HS walks unbroken. Feeling more stable there. AND- I'm at the 25% mark in 20.1! That feels great. Can't wait to hear what the next one is. Thanks!
Workout:
#20
A. False grip strict pull ups; amrap unbroken x3; rest 2 min
5, 5, 4
B1. False grip ring rows; amrap unbroken x3; rest 1 min
15, 17, 15
B2. Weighted dips; 2-3x3; rest 1 min
5# x3
7.5# x2
7.5# x3
B3. Strict ring dips; amrap unbroken x3; rest 2 min
7, 6, 4
+
EMOM 10 min:
odd- 30 sec max reps TTB
even - 30 sec max reps CTB
TTB: 12, 10, 8, 7, 8
CTB: 7, 7, 7, 7, 6
+
10 min amrap:
60 double unders
10 foot hs walk
4 rounds +60 +5 feet
(all HS walking 10' unbroken except last 5')
+
Row 15 min easy
Been contemplating my chicken wing muscle up problem (aka internet searching and deep thoughts). I think it's possible my false grip isn't good enough. I wanted your opinion. Also, I watched a video where the coach suggested I may be 'death gripping' with my dominant arm and not allowing the hand to loosen up and rotate. I thought that seemed possible but don't really want to think about 'releasing' the hand. I have definitely lost strength in the false grip and dips. Excited to get it back. EMOM felt pretty good, TTB endurance is definitely less than my CTB. Really happy with the WOD because I got all 4 ten feet HS walks unbroken. Feeling more stable there. AND- I'm at the 25% mark in 20.1! That feels great. Can't wait to hear what the next one is. Thanks!
Saturday, October 12, 2019
October 12, 2019
Daily score: 9
Workout:
Open Workout 20.1
15 min time cap
10 RFT:
8 ground to OH 65#
10 bar facing burpees
8 rounds +8 +5 (157 reps, Rx)
Pretty proud of my effort on this one and my splits. I did all the lifting unbroken, alternated snatches one round then C and J's the next. These were my splits: (started with snatches)
1:19
1:40
1:41
1:52
1:45
1:54
1:54
1:51
1:04 capped
That was a long 15 minutes but a satisfying thing to complete. I felt the changing up on the lift really saved my back and allowed me to go unbroken. Good times. Thanks!
Workout:
Open Workout 20.1
15 min time cap
10 RFT:
8 ground to OH 65#
10 bar facing burpees
8 rounds +8 +5 (157 reps, Rx)
Pretty proud of my effort on this one and my splits. I did all the lifting unbroken, alternated snatches one round then C and J's the next. These were my splits: (started with snatches)
1:19
1:40
1:41
1:52
1:45
1:54
1:54
1:51
1:04 capped
That was a long 15 minutes but a satisfying thing to complete. I felt the changing up on the lift really saved my back and allowed me to go unbroken. Good times. Thanks!
Friday, October 11, 2019
October 10, 2019
Daily score: 10
Workout:
Outdoor day/Mountain biking
Post Canyon, 3.5 hours
Another shockingly beautiful magnificent day riding in the Pacific Northwest. 50-60 degrees, fall colors everywhere, and sunshine. Not to mention the dirt is in the perfect condition. This ride was made even more fun because I demo'd a bike I'm interested in and it was fantastic. It made me feel like a really good rider and made the technical climbing so much more effortless. Now to find a way to fund it...Anyhow, great day, legs felt strong. I practiced switching up my stance on the downhill and big surprise- I don't have any of the unilateral pain I usually have after a day of riding. Thanks!
Workout:
Outdoor day/Mountain biking
Post Canyon, 3.5 hours
Another shockingly beautiful magnificent day riding in the Pacific Northwest. 50-60 degrees, fall colors everywhere, and sunshine. Not to mention the dirt is in the perfect condition. This ride was made even more fun because I demo'd a bike I'm interested in and it was fantastic. It made me feel like a really good rider and made the technical climbing so much more effortless. Now to find a way to fund it...Anyhow, great day, legs felt strong. I practiced switching up my stance on the downhill and big surprise- I don't have any of the unilateral pain I usually have after a day of riding. Thanks!
October 9, 2019
Daily score: 8
Workout:
Gymnastics Class
Once again, getting to this class sucks d/t traffic but so worth it. I won the static HS hold contest again! Had a few really good holds where I felt like I was stable and comfortable, came down when things got tired vs. unstable. We also did some strict HS push up strength work and wall walk variations. Was great! Thanks!
Workout:
Gymnastics Class
Once again, getting to this class sucks d/t traffic but so worth it. I won the static HS hold contest again! Had a few really good holds where I felt like I was stable and comfortable, came down when things got tired vs. unstable. We also did some strict HS push up strength work and wall walk variations. Was great! Thanks!
Wednesday, October 9, 2019
October 8, 2019
Daily score: 8 (a little sore)
Workout:
#17
A. Power snatch x1/squat snatch x1 - 1 complex on the min for 6 min
@80% current pr
at 85#
done
B. Squat clean and jerk; 4 doubles @85% current 1rm; rest 1 min
at 115#
done
C. Snatch pulls; 3x3; rest 2 min
115, 115, 120
D. Overhead squat; 3x3; rest 2 min
105, 115, 120
E. Low bar back squat; 3x3; rest 2 min
120, 125, 135
+
row 10 min cool down
Snatching feels great. Cleans feel heavy. Happy my OHS is starting to feel strong again. I can't remember ever doing low bar back squats, they didn't feel that different other than worrying about the bar sliding down my back (probably a ridiculous concern). Excited for the Open! Thanks!
Workout:
#17
A. Power snatch x1/squat snatch x1 - 1 complex on the min for 6 min
@80% current pr
at 85#
done
B. Squat clean and jerk; 4 doubles @85% current 1rm; rest 1 min
at 115#
done
C. Snatch pulls; 3x3; rest 2 min
115, 115, 120
D. Overhead squat; 3x3; rest 2 min
105, 115, 120
E. Low bar back squat; 3x3; rest 2 min
120, 125, 135
+
row 10 min cool down
Snatching feels great. Cleans feel heavy. Happy my OHS is starting to feel strong again. I can't remember ever doing low bar back squats, they didn't feel that different other than worrying about the bar sliding down my back (probably a ridiculous concern). Excited for the Open! Thanks!
Tuesday, October 8, 2019
October 7, 2019
Daily score: 9
Workout:
#15
A. Squat snatch; 4 triples @80-87% last week's tough single
85, 90, 95, 90
B. Squat clean and jerk; build to a 3rm (all three reps must be
completed within 30 sec to count)
115
C. Back squat; build to a tough single
170
+
For time:
200 foot OH walking lunge (35# DB)
50 DB box step ups
40 two arm DB S2O 35#
14:02
(20" box, single arm lunges alternating every 50', every 25' unbroken)
sets of 5 on the step ups (35 in each hand)
12-10-9-9 on the S20
Workout:
#15
A. Squat snatch; 4 triples @80-87% last week's tough single
85, 90, 95, 90
B. Squat clean and jerk; build to a 3rm (all three reps must be
completed within 30 sec to count)
115
C. Back squat; build to a tough single
170
+
For time:
200 foot OH walking lunge (35# DB)
50 DB box step ups
40 two arm DB S2O 35#
14:02
(20" box, single arm lunges alternating every 50', every 25' unbroken)
sets of 5 on the step ups (35 in each hand)
12-10-9-9 on the S20
I feel like my lifts are coming back. Snatching felt great and 95# was slightly over the range you gave me but I wanted to go for it. Cleans are still a struggle. I used to be able to back squat 190 but am happy with 170 as a tough single, at least I felt solid positioning wise. WOD was tough, mostly the step ups. My right knee has been 'off' since my last mountain bike ride. It doesn't 'hurt' but the patella is irritated. Don't think the workout made it any worse though. I think all the downhill riding was a lot of tension on my forward leg and I need to force myself to alternate legs. Anyhow, all good. Thanks!
Monday, October 7, 2019
October 6, 2019
Daily score: 9
Workout:
#14
A. Muscle up skills and drill. After a while if you feel good and
like you can get over top of the rings, take some attempts - 10-15 min
russian dips, banded drill, kip practice, and 3 attempts
B. CTB pull ups; 20 reps for time in sets of 4 unbroken x2; rest 90 sec
3:02
4:15 (I had to double pump the 4th rep on the last 3 sets of 4)
+
10 min amrap:
10 cals row
20 wall balls
40 double unders
3 rounds +10 cals +13 WBs
+
Row 15 min easy
Workout:
#14
A. Muscle up skills and drill. After a while if you feel good and
like you can get over top of the rings, take some attempts - 10-15 min
russian dips, banded drill, kip practice, and 3 attempts
B. CTB pull ups; 20 reps for time in sets of 4 unbroken x2; rest 90 sec
3:02
4:15 (I had to double pump the 4th rep on the last 3 sets of 4)
+
10 min amrap:
10 cals row
20 wall balls
40 double unders
3 rounds +10 cals +13 WBs
+
Row 15 min easy
done
Right shoulder just doesn't do what it should on the muscle up attemtps. Left side feels so solid. CTB are feeling better, super happy to even be doing sets of 4. The wod was a good burn, du's felt great today, I did 25/15 each round and the wbs unbroken. I'm excited for the Open! Thanks!
Saturday, October 5, 2019
October 5, 2019
Daily score: 9
Workout:
A. Strict pull up; 30 for time
4:58 (3/2/3/2 then 2/2/2/2/2 then singles)
+
10 min amrap:
15 TTB
10 kipping hspu
10 foot hs walk
3 rounds plus 10 TTB
(i allowed myself to do the hs walk in 5' increments)
+
2 min amrap:
bar facing burpees
28
+
core/mobility/stretching/cyclical cool down 10-15 min
Workout:
A. Strict pull up; 30 for time
4:58 (3/2/3/2 then 2/2/2/2/2 then singles)
+
10 min amrap:
15 TTB
10 kipping hspu
10 foot hs walk
3 rounds plus 10 TTB
(i allowed myself to do the hs walk in 5' increments)
+
2 min amrap:
bar facing burpees
28
+
core/mobility/stretching/cyclical cool down 10-15 min
5 mins on ski erg (50 cals), 5 mins on bike (38 cals)
Lots of hip stretches
This was satisfying. My HS walking is feeling more controlled I just still struggle to breathe upside down during a wod. So great to take the time to stretch out. All good! Signed up for the Open today and took the judges course. Thanks!
Friday, October 4, 2019
October 3, 2019
Daily score: 6 (cramps, the girl kind)
Workout:
#11
A. Power snatch; 15 for time @70% estimated 1rm
1:11 (10/5)
at 70#
B. Power clean and jerk; 15 for time @70% estimated 1rm
1:36 (5/5/5)
at 90#
C. Front squat; 5x5; rest 2 min (build each set to a 5rm, but aim for
as small of a gap as possible from set 1 to 5)
115, 120, 125, 125, skipped
+
21-15-9
Two arm DB power cleans 35#
burpee lateral hops over DB
7:28
+
row 10 min cool down
Workout:
#11
A. Power snatch; 15 for time @70% estimated 1rm
1:11 (10/5)
at 70#
B. Power clean and jerk; 15 for time @70% estimated 1rm
1:36 (5/5/5)
at 90#
C. Front squat; 5x5; rest 2 min (build each set to a 5rm, but aim for
as small of a gap as possible from set 1 to 5)
115, 120, 125, 125, skipped
+
21-15-9
Two arm DB power cleans 35#
burpee lateral hops over DB
7:28
+
row 10 min cool down
done, 1800 some odd meters
My uterus was trying to derail me today but I won. Snatches felt great! Clean and jerks were harder. I skipped the last set on the front squats because my right quad was getting more and more irritated each set. Felt like something wanted to pull on the lateral side. It's totally fine the next day after some rest. WOD was a good one. Marc did this one with me and pushed me. We were both on the ground after. Recovered pretty quickly though. Finally starting to feel fit again and lost the 5#'s I gained in Scotland. Amazing how much better I feel. Thanks!
Subscribe to:
Posts (Atom)