Daily score: 6 (tight shoulders, tired, and feel like I'm getting a cold)
Workout:
A. Squat snatch; begin at 70% 1rm and add 5# per min until failure
85, 90, 95, 100, 105, failed 110
B. Squat clean and jerk; 12 reps for time @83% 1rm
8:26
C. Overhead squat; 5x5; rest 2 min
85, 90, 95, 100, 105
D. Thrusters; 50 for time @75%1rm
14:25 (5/5/5/5/5/5/5/5/4/3/3)
+
Row sprint 20 secnods @100%
rest 40 sec
20 seconds speed steps with jump rope
rest 40 seconds
x3
rest 2 min
x3 sets
Done, approx 6-7 cals per row, 45 speed steps
Tackling this workout took some courage, some tough things in this one. My shoulders felt tight from yesterday. Snatching went well, 110 seems to always be a bad weight for me. I could probably have pushed it time wise quite a bit more on the clean and jerks but was more in survival mode. The great thing is they all felt solid and at the pace I chose I was able to maintain good tension. I could tell my shoulders were a little off during the OHS, just kinda tight, they felt better by the last set. I was anxious about the thrusters, seemed ominous...I haven't done a lot of heavy thrusters and 50 at 105# seemed like quite a new experience. I'm actually pretty proud of completing them and sticking with sets of 5 nearly the whole way. Writing this the next day and my shoulders are pretty darn sore. The row/jump was uneventful. Thanks!
Tuesday, February 26, 2019
February 24, 2019
Daily score: 7
Workout:
A. Parallel grip pull ups; amrap unbroken (head side to side) x4; rest 2 min
* switch the front hand per set
Right hand farther away- 4
Left- 5
Right- 4
Left- 4
B. Negative ring muscle ups; accumulate 10 reps not for time
10
+
75 min amrap:
10 sec bike sprint
1:50 seconds tough aerobic pace
10 sec bike sprint
2:50 tough aerobic pace
10 strict pull ups
5 strict hspu
9 rounds +2:53 on bike
Felt a little heavy on the pull ups. The last 2 muscle ups weren't as slow as the rest. AMRAP was challenging. I did all the pull ups 3/2/2/2/1 and all the hspu's unbroken. I was definitely hungry after. Thanks!
Workout:
A. Parallel grip pull ups; amrap unbroken (head side to side) x4; rest 2 min
* switch the front hand per set
Right hand farther away- 4
Left- 5
Right- 4
Left- 4
B. Negative ring muscle ups; accumulate 10 reps not for time
10
+
75 min amrap:
10 sec bike sprint
1:50 seconds tough aerobic pace
10 sec bike sprint
2:50 tough aerobic pace
10 strict pull ups
5 strict hspu
9 rounds +2:53 on bike
Felt a little heavy on the pull ups. The last 2 muscle ups weren't as slow as the rest. AMRAP was challenging. I did all the pull ups 3/2/2/2/1 and all the hspu's unbroken. I was definitely hungry after. Thanks!
Saturday, February 23, 2019
February 23, 2019
Daily score: 7 (some soreness in legs)
Workout:
19.1
15 min amrap:
19 wall balls 14# to 9 feet
19 cal row
6 rounds even (228 reps)
Swim:
A) 25 meter freestyle sprint holding breath as far as possible x 10, rest to recovery
I made 4/10 the whole length with no breath, the rest with 1 breath
B) Dolphin kick under water as far as possible, 2 regular, 2 facing up, 2 on left, 2 on right side
Done
C) 300m freestyle with paddles and buoy between legs
Done
Pretty funny that you picked two 15 minute amraps for me right before this open workout was announced. You always have an uncanny since of what is coming it seems. At least I had a good since of what 15 minutes would feel like. Admittedly a tad tired in the legs starting this one out but not bad. It was really a matter of trying to keep giving full effort and not pace too much. I did all the WBs unbroken which was a goal of mine. I had to do it outside because my WB target is outside and it was cold! Couldn't feel my fingers the whole time which made catching the WB a bit weird. Nothing too dramatic to say, just felt like exercise. Swim felt great after. I figured out that if I hold my breath in my lungs and don't slowly let it out I can make it much farther without a breath. I suppose I should have known that but I still find the habit of exhaling while swimming hard to break. I chose to swim with the paddles and no legs to try and mimic paddling on the surfboard and work on shoulder strength in that metric since my arms got tired paddling last time I was out in the ocean. Seemed close to the same feeling and 300m was about where my right shoulder especially was getting tired. Thanks!
Workout:
19.1
15 min amrap:
19 wall balls 14# to 9 feet
19 cal row
6 rounds even (228 reps)
Swim:
A) 25 meter freestyle sprint holding breath as far as possible x 10, rest to recovery
I made 4/10 the whole length with no breath, the rest with 1 breath
B) Dolphin kick under water as far as possible, 2 regular, 2 facing up, 2 on left, 2 on right side
Done
C) 300m freestyle with paddles and buoy between legs
Done
Pretty funny that you picked two 15 minute amraps for me right before this open workout was announced. You always have an uncanny since of what is coming it seems. At least I had a good since of what 15 minutes would feel like. Admittedly a tad tired in the legs starting this one out but not bad. It was really a matter of trying to keep giving full effort and not pace too much. I did all the WBs unbroken which was a goal of mine. I had to do it outside because my WB target is outside and it was cold! Couldn't feel my fingers the whole time which made catching the WB a bit weird. Nothing too dramatic to say, just felt like exercise. Swim felt great after. I figured out that if I hold my breath in my lungs and don't slowly let it out I can make it much farther without a breath. I suppose I should have known that but I still find the habit of exhaling while swimming hard to break. I chose to swim with the paddles and no legs to try and mimic paddling on the surfboard and work on shoulder strength in that metric since my arms got tired paddling last time I was out in the ocean. Seemed close to the same feeling and 300m was about where my right shoulder especially was getting tired. Thanks!
February 22, 2019
Daily score: 9
Workout:
A. Front squat; 10 sets of 3 @80% 1rm; rest as needed
Done at 135
B. Squat clean and jerk; build to a max
140 (got buried in the squat at 145)
+
15 min amrap:
1 min tough pace on the bike trainer
12 wall balls
6 power snatch @55#
6 + 35 seconds
rest 5 min
15 min amrap:
1 min tough pace on the bike trainer
12 air squats
6 box jumps 20" (step down)
7 +50 seconds
I had a work meeting I had to go to after work last night so I had to do this workout friday and take thursday off. Work has been a pain lately. Front squats felt great. Was feeling some fatigue by the last set. 140 was easy enough on the C and J but legs didn't have much more in them. The amraps were great challenges! Both tougher than they look on paper. It was the bike that hurt the most. Quads were burning. I had to really focus to make each box jump. Thanks!
Workout:
A. Front squat; 10 sets of 3 @80% 1rm; rest as needed
Done at 135
B. Squat clean and jerk; build to a max
140 (got buried in the squat at 145)
+
15 min amrap:
1 min tough pace on the bike trainer
12 wall balls
6 power snatch @55#
6 + 35 seconds
rest 5 min
15 min amrap:
1 min tough pace on the bike trainer
12 air squats
6 box jumps 20" (step down)
7 +50 seconds
I had a work meeting I had to go to after work last night so I had to do this workout friday and take thursday off. Work has been a pain lately. Front squats felt great. Was feeling some fatigue by the last set. 140 was easy enough on the C and J but legs didn't have much more in them. The amraps were great challenges! Both tougher than they look on paper. It was the bike that hurt the most. Quads were burning. I had to really focus to make each box jump. Thanks!
Thursday, February 21, 2019
February 20, 2019
Daily score: 8
Workout:
A1. Strict press; 5x5; rest 90 seconds
75,80,85,85,85
A2. Weigthed pull ups; 2-3x5; rest 90 seconds
20x3
26x2x4
B1. Bench press; 6-8x3; rest 90 seconds
90x8
95x8
100x8
B2. Bent over barbell rows; 6-8x3; rest 90 seconds
90x8
95x8
100x6
C. L-sit; accumulate 3 min for quality
In 10 second increments, single leg
D1. HS hold against wall; 1 min accumulated x3; rest 2 min
1 min unbroken x3
D2. False grip ring to chest hold; 30 seconds accumulated x3; rest 2 min
13/6/11
15/9/6
17/13
+
6 min amrap:
6 TTB
6 burpees
6 CTB
6 kipping hspu
3 rounds +6+6+1
+
Ido portal band scap routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=5s
Done
This was a great focused workout. L-sits were really hard because my quads would cramp after about 7 seconds. Doing them with only one leg extended helped. CTB were the hardest in the wod. Thanks!
Workout:
A1. Strict press; 5x5; rest 90 seconds
75,80,85,85,85
A2. Weigthed pull ups; 2-3x5; rest 90 seconds
20x3
26x2x4
B1. Bench press; 6-8x3; rest 90 seconds
90x8
95x8
100x8
B2. Bent over barbell rows; 6-8x3; rest 90 seconds
90x8
95x8
100x6
C. L-sit; accumulate 3 min for quality
In 10 second increments, single leg
D1. HS hold against wall; 1 min accumulated x3; rest 2 min
1 min unbroken x3
D2. False grip ring to chest hold; 30 seconds accumulated x3; rest 2 min
13/6/11
15/9/6
17/13
+
6 min amrap:
6 TTB
6 burpees
6 CTB
6 kipping hspu
3 rounds +6+6+1
+
Ido portal band scap routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=5s
Done
This was a great focused workout. L-sits were really hard because my quads would cramp after about 7 seconds. Doing them with only one leg extended helped. CTB were the hardest in the wod. Thanks!
Tuesday, February 19, 2019
February 18, 2019
Daily score: 7
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x2; rest 90 secods x6
complexes (ascending load)
75, 80, 85, 90, 95, 100
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2 min (105%+ 1rm)
125, 125, 130
C. Back squat; 5, 4, 3, 2, 1; rest 2 min
130, 145, 160, 170, 180
D1. DB step overs; 14 steps x2 rest 1 min
35's, x14 x2
D2. Single leg snatch grip RDL; 6-8x2; rest 1 min
35x8
45x8
D3. Front rack walking lunges; 50 feet x2; rest 1 min
105x50
110x50
E1. Short hamstring isometric; 20 secodns x4; rest 40 sec
E2. Side lying leg abductions; 10 reps with a 3 sec isometric hold at
the top x4; rest as needed
Series done x4
Moved my outdoor day around d/t weather and work schedule. Soreness was much better today, still kinda sore quads though. Good to work with the barbell. Not much to say on any of this. Was a great workout, legs are globally sore the next day. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x2; rest 90 secods x6
complexes (ascending load)
75, 80, 85, 90, 95, 100
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2 min (105%+ 1rm)
125, 125, 130
C. Back squat; 5, 4, 3, 2, 1; rest 2 min
130, 145, 160, 170, 180
D1. DB step overs; 14 steps x2 rest 1 min
35's, x14 x2
D2. Single leg snatch grip RDL; 6-8x2; rest 1 min
35x8
45x8
D3. Front rack walking lunges; 50 feet x2; rest 1 min
105x50
110x50
E1. Short hamstring isometric; 20 secodns x4; rest 40 sec
E2. Side lying leg abductions; 10 reps with a 3 sec isometric hold at
the top x4; rest as needed
Series done x4
Moved my outdoor day around d/t weather and work schedule. Soreness was much better today, still kinda sore quads though. Good to work with the barbell. Not much to say on any of this. Was a great workout, legs are globally sore the next day. Thanks!
Monday, February 18, 2019
February 17, 2018
Daily score: 6 (sore legs, mostly quads)
Workout:
Breakup/Makeup WOD
'Death by' with a partner:
push press 85#
burpees
Rest 10 mins
6 alternating rounds with a partner:
5 squat cleans 105#
10 strict pull ups
200m row
We made it through 8 minutes on the 'death by' and the second part took around 15 minutes. I really slowed down on the pull ups and had to do singles but everything else went pretty smoothly. I've been super sore all weekend, mostly quads. Good to be back at it though! Thanks!
Workout:
Breakup/Makeup WOD
'Death by' with a partner:
push press 85#
burpees
Rest 10 mins
6 alternating rounds with a partner:
5 squat cleans 105#
10 strict pull ups
200m row
We made it through 8 minutes on the 'death by' and the second part took around 15 minutes. I really slowed down on the pull ups and had to do singles but everything else went pretty smoothly. I've been super sore all weekend, mostly quads. Good to be back at it though! Thanks!
Friday, February 15, 2019
February 15, 2019
Daily score: 5 (sore everywhere except legs, especially abs/back muscles, tired from work too)
Workout:
A. Squat snatch; 2 reps on the min for 6 min
80, 80, 85, 85, 90, 95
B. Squat clean and jerk; 2 reps on the min for 6 min
95, 105, 105, 105, 105, 105
C1. OHS; 15 reps AFAP 75# x4; rest 20 sec
9/6 didn't mark time
15 unbroken, didn't mark time
15 unbroken, :38
15 unbroken, :36
C2. Back squat; 5, 5, 3, 3; rest 3 min
105, 105, 115, 125
+
3 rounds for time/reps:
3 min max distance bike trainer
rest 1 min
1 min max reps power snatch 55#
rest 30 sec
14, 15, 15 power snatches
+
cool down/mobility work 20-30 min
Done
Upper body was pretty tight and sore today as well as my entire core and back muscles all the way up and down my back. Not debilitating but definitely made midline stabilization a challenge, I just fatigued fast. Shoulders fatigued fast too, I kept the weight on the lower side. The two emom's went fine. It was shockingly hard to keep a nice tight midline in the back squats after the OHS's. WOD was alright, definitely felt tired. Glad I fought through though. Thanks!
Workout:
A. Squat snatch; 2 reps on the min for 6 min
80, 80, 85, 85, 90, 95
B. Squat clean and jerk; 2 reps on the min for 6 min
95, 105, 105, 105, 105, 105
C1. OHS; 15 reps AFAP 75# x4; rest 20 sec
9/6 didn't mark time
15 unbroken, didn't mark time
15 unbroken, :38
15 unbroken, :36
C2. Back squat; 5, 5, 3, 3; rest 3 min
105, 105, 115, 125
+
3 rounds for time/reps:
3 min max distance bike trainer
rest 1 min
1 min max reps power snatch 55#
rest 30 sec
14, 15, 15 power snatches
+
cool down/mobility work 20-30 min
Done
Upper body was pretty tight and sore today as well as my entire core and back muscles all the way up and down my back. Not debilitating but definitely made midline stabilization a challenge, I just fatigued fast. Shoulders fatigued fast too, I kept the weight on the lower side. The two emom's went fine. It was shockingly hard to keep a nice tight midline in the back squats after the OHS's. WOD was alright, definitely felt tired. Glad I fought through though. Thanks!
February 14, 2019
Daily score: 7 (some back muscle soreness)
Workout:
A. 100 strict pull ups for time
27:34
(I was at 75 at 20:30)
B. Bent over supinated grip barbell rows; 6-8x4; rest 2 min
85x8
85x8
95x7
95x6
C1. Tall kneeling straight arm PVC in band lat pull downs; 10 reps x4;
rest 90 seconds
C2. Tall kneeling band tricep kick backs; 20 reps x4; rest 90 sec
Series done x4
D. HS walk tech work 15 min
Done, some freestanding holds and 10 foot walks
+
12 min amrap:
3-6-9-12-etc
bar facing burpees
S2O 75#
Just finished the 18's
+
mobility work 20-30 min
Done
I started with a few sets of 5 pull ups then dropped to 3's and 2's and by 50 or so I was doing singles. The all counted though! The supinated row's were a little hard on my right wrist, not bad though, it just doesn't twist well that way. C series went well, the tall kneeling pull downs were cool, seem closer to what a bar mu feels like versus the supine pull downs. HS walking was fun. The amrap was tougher than it looked, pushing up from the burpees got hard. Thanks!
Workout:
A. 100 strict pull ups for time
27:34
(I was at 75 at 20:30)
B. Bent over supinated grip barbell rows; 6-8x4; rest 2 min
85x8
85x8
95x7
95x6
C1. Tall kneeling straight arm PVC in band lat pull downs; 10 reps x4;
rest 90 seconds
C2. Tall kneeling band tricep kick backs; 20 reps x4; rest 90 sec
Series done x4
D. HS walk tech work 15 min
Done, some freestanding holds and 10 foot walks
+
12 min amrap:
3-6-9-12-etc
bar facing burpees
S2O 75#
Just finished the 18's
+
mobility work 20-30 min
Done
I started with a few sets of 5 pull ups then dropped to 3's and 2's and by 50 or so I was doing singles. The all counted though! The supinated row's were a little hard on my right wrist, not bad though, it just doesn't twist well that way. C series went well, the tall kneeling pull downs were cool, seem closer to what a bar mu feels like versus the supine pull downs. HS walking was fun. The amrap was tougher than it looked, pushing up from the burpees got hard. Thanks!
Thursday, February 14, 2019
February 13, 2019
Daily score: 8
Workout:
3 rounds for time:
10 sandbag thrusters
10 sandbag over shoulder
10 sandbag step overs
2 turkish get ups from each side with 53# KB
21:41 (7:45, 14:37, 21:41)
53# kb for the first 2 tgu's then dropped to 35#
70# sandbag
+
A. Quadruped band donkey kicks; 10 reps x3/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
10/side x3
B1. Hollow body hold on GHD machine; 45 sec x5; rest 15 sec
20/25, 30/15, 35/10, 45, 45
B2. Side plank; 1 min x5/side; rest 30 sec bw sides/rest as needed
before return to C1
1 min/side x 5
C1. HS hold on paralletes; 1 min accumulated AFAP x3; rest as needed to recovery
33/27
40/20
40/20
C2. Supinated 90-90 isometric hold; 30 seconds accumulated AFAP x3;
rest as needed to recovery
15/10/5
15/10/5
15/10/5
D. Weighted dips; 3-5x5; rest 2 min
5# x3
2.5# x3
2.5# x3
bw x4
bw x4
This was a really tough and long workout. Took me over two hours with the warm up. That sandbag workout was killer! I couldn't believe how hard the thrusters were. My sandbag is pretty lumpy so it was quite the challenge. The funny thing was the step overs were the easiest part! And they aren't easy. I warmed up to the 53# kb for the turkish get ups and did a couple with it the first round but it felt really sketchy, I was going to hurt myself so I dropped down to the 35#. Donkey kicks with a 10 second hold each rep are also a great challenge, no way to 'cheat' these. I was getting an ab cramp I get frequetly on the HBH on the GHD and had to split a few of them up. Side plank x1 min is definitely hard but happy to be able to do it. By the HS holds I was tired and also getting hungry since I had to do this after work. Hence, my dips weren't impressive. But I think I should also get credit for the weight I gained while on vacation ;). Thanks!
Workout:
3 rounds for time:
10 sandbag thrusters
10 sandbag over shoulder
10 sandbag step overs
2 turkish get ups from each side with 53# KB
21:41 (7:45, 14:37, 21:41)
53# kb for the first 2 tgu's then dropped to 35#
70# sandbag
+
A. Quadruped band donkey kicks; 10 reps x3/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)
10/side x3
B1. Hollow body hold on GHD machine; 45 sec x5; rest 15 sec
20/25, 30/15, 35/10, 45, 45
B2. Side plank; 1 min x5/side; rest 30 sec bw sides/rest as needed
before return to C1
1 min/side x 5
C1. HS hold on paralletes; 1 min accumulated AFAP x3; rest as needed to recovery
33/27
40/20
40/20
C2. Supinated 90-90 isometric hold; 30 seconds accumulated AFAP x3;
rest as needed to recovery
15/10/5
15/10/5
15/10/5
D. Weighted dips; 3-5x5; rest 2 min
5# x3
2.5# x3
2.5# x3
bw x4
bw x4
This was a really tough and long workout. Took me over two hours with the warm up. That sandbag workout was killer! I couldn't believe how hard the thrusters were. My sandbag is pretty lumpy so it was quite the challenge. The funny thing was the step overs were the easiest part! And they aren't easy. I warmed up to the 53# kb for the turkish get ups and did a couple with it the first round but it felt really sketchy, I was going to hurt myself so I dropped down to the 35#. Donkey kicks with a 10 second hold each rep are also a great challenge, no way to 'cheat' these. I was getting an ab cramp I get frequetly on the HBH on the GHD and had to split a few of them up. Side plank x1 min is definitely hard but happy to be able to do it. By the HS holds I was tired and also getting hungry since I had to do this after work. Hence, my dips weren't impressive. But I think I should also get credit for the weight I gained while on vacation ;). Thanks!
Wednesday, February 13, 2019
February 11, 2019
Daily score: 9
Workout:
Surfing
We were out for a full two hours today and I had such a blast. Same comments as yesterday but I did get some arm fatigue from paddling today. Overall I feel like I made huge progress and am motivated to keep up the training and get in the ocean more. Thanks!
Workout:
Surfing
We were out for a full two hours today and I had such a blast. Same comments as yesterday but I did get some arm fatigue from paddling today. Overall I feel like I made huge progress and am motivated to keep up the training and get in the ocean more. Thanks!
February 10, 2019
Daily score: 8
Workout:
Surfing
So excited to tell you about my progress. I am soooo grateful for all my swim training. I felt way more comfortable in the ocean. I was so much less phased by having to hold my breath or spin upside down under a wave. That comfort level changed everything. I was able to focus more on catching waves and I caught quite a few! Thank you thank you!
Workout:
Surfing
So excited to tell you about my progress. I am soooo grateful for all my swim training. I felt way more comfortable in the ocean. I was so much less phased by having to hold my breath or spin upside down under a wave. That comfort level changed everything. I was able to focus more on catching waves and I caught quite a few! Thank you thank you!
Tuesday, February 5, 2019
February 5, 2019
Daily score: 8
Workout:
A. CTB pull ups; amrap (-1) unbroken x4; rest 2 min
4,3,3,3
B. Strict press; 5x5; rest 2 min
75,80,85,90,85
C. Bench press; 5x5; rest 2 min
90,95,100,105,105
D. Tall kneeling paloff press; 15 reps x3/side; rest 1 min bw sides
Done
E. HS walk tech work 10-15 min
10 foot walks and static holds
F. Bent over barbell rows; 8-10x4; rest 2 min
75x10
75x10
80x10
85x9
G. Ido portal scap routine: https://www.youtube.com/watch?v=y4Wo095zPnc&t=45s
Done x3
+
cool down/mobility work 20-30 min
Done
Felt heavy on the CTB, just regular kips. Seemed to get more fluid as I went. Strict press and bench felt great. Had a better HS walk day but did feel my right shoulder fatigue toward the end of 10 minutes. Everything else went well. Thanks!
Workout:
A. CTB pull ups; amrap (-1) unbroken x4; rest 2 min
4,3,3,3
B. Strict press; 5x5; rest 2 min
75,80,85,90,85
C. Bench press; 5x5; rest 2 min
90,95,100,105,105
D. Tall kneeling paloff press; 15 reps x3/side; rest 1 min bw sides
Done
E. HS walk tech work 10-15 min
10 foot walks and static holds
F. Bent over barbell rows; 8-10x4; rest 2 min
75x10
75x10
80x10
85x9
G. Ido portal scap routine: https://www.youtube.com/watch?v=y4Wo095zPnc&t=45s
Done x3
+
cool down/mobility work 20-30 min
Done
Felt heavy on the CTB, just regular kips. Seemed to get more fluid as I went. Strict press and bench felt great. Had a better HS walk day but did feel my right shoulder fatigue toward the end of 10 minutes. Everything else went well. Thanks!
February 4, 2019
Daily score: 8
Workout:
Bike 2 hours continuous on indoor trainer
90 minutes outdoor hill riding on road bike
+
mobility work 20-30 min
Done
AM
Underwater dolphin kick:
8 sets working to get as far across the pool as possible
8 sets dolphin kick on back
4 sets dolphin kick on each side
Done (14 second average / 9 seconds average/ 10 seconds average)
+
Sprint swim 25y @100%
rest as needed to recovery
x6 sets
* try to take as few breaths as possible
Done, all around 20 seconds and 19-20 strokes, breath at stroke 15, 15, 14, 11, 15, 16
I wanted to get out on my road bike for this ride and was a little stubborn about it. The weather was threatening snow and I went anyway. Had a great ride on a hilly circuit but then it started snowing pretty heavy so I had to ride home. Legs are slightly tired the next day. I finally found time to fit in the swim workout I missed too. This was a great one. I say that because all the different ways of dolphin kicking brought back memories of get tossed around in the ocean. So it is working that 'fear' and sinus cleansing issue I want to improve at. Just not getting water up my nose was a challenge. I got better as I went. The face up version was the most challenging. It is still so amazing to me how hard this stuff is. I hope I'm improving, I feel like a child. Thanks!
Workout:
Bike 2 hours continuous on indoor trainer
90 minutes outdoor hill riding on road bike
+
mobility work 20-30 min
Done
AM
Underwater dolphin kick:
8 sets working to get as far across the pool as possible
8 sets dolphin kick on back
4 sets dolphin kick on each side
Done (14 second average / 9 seconds average/ 10 seconds average)
+
Sprint swim 25y @100%
rest as needed to recovery
x6 sets
* try to take as few breaths as possible
Done, all around 20 seconds and 19-20 strokes, breath at stroke 15, 15, 14, 11, 15, 16
I wanted to get out on my road bike for this ride and was a little stubborn about it. The weather was threatening snow and I went anyway. Had a great ride on a hilly circuit but then it started snowing pretty heavy so I had to ride home. Legs are slightly tired the next day. I finally found time to fit in the swim workout I missed too. This was a great one. I say that because all the different ways of dolphin kicking brought back memories of get tossed around in the ocean. So it is working that 'fear' and sinus cleansing issue I want to improve at. Just not getting water up my nose was a challenge. I got better as I went. The face up version was the most challenging. It is still so amazing to me how hard this stuff is. I hope I'm improving, I feel like a child. Thanks!
February 3, 2019
Daily score: 7
Workout:
Cross country skiing, 90 minutes
It was super cold today and we had to hit the hills to stay warm. We barely stopped at all and I was starving when we were done so it must have been a solid workout. Thanks!
Workout:
Cross country skiing, 90 minutes
It was super cold today and we had to hit the hills to stay warm. We barely stopped at all and I was starving when we were done so it must have been a solid workout. Thanks!
February 2, 2019
Daily score: 8
Workout:
Snowboarding, 5 hours
This was so fun. Been a long time since I snowboarded and it all came right back. Even caught some air! And no crashes.
Workout:
Snowboarding, 5 hours
This was so fun. Been a long time since I snowboarded and it all came right back. Even caught some air! And no crashes.
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