June 26, 2019

Daily score: 8

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min @moderate load (increase load every 4 sets)

75x4, 85x4, 90x4

B. Front squat x3/push press x3; rest 2 min x5 complexes

85, 95, 100, 105, 110

C. Clean grip hand release deadlift; 6, 6, 6; rest 2 min

155, 155, 165

D1. Box squat; 5x5; rest 10 sec

85, 95, 105, 115, 115

D2. Rear foot elevated split squat jumps; 5 reps x5/side; rest 10 sec

done

D3. Double unders; 40 reps x5; rest 2 min

20/20, 40, 40, 40, 40

E1. Short hamstring isometric; 15 seconds @100% x3/side; rest 30 sec

done

E2. Side to side cossack squats; 3 slow controlled reps in both
directions x3; rest 30 sec

done

E3. Circling back extensions; 3 slow controled reps in both directions
x3; rest as needed

done

This was a great focused session.  I worked on tension in the catch on the snatch complex.  Cool to box squat again, I tried to keep a real vertical shin.  I split the first set of double unders just to pause and be sure my right ankle was good, seemed fine.  Everything else went well.  Stoked to hopefully get 4 days of riding in a row starting tomorrow.  Thanks!

June 25, 2019

Daily score: 8

Workout:

I got off work earlier than planned so I spent some time HS walking, and a few rounds of negative muscle ups/ close grip bench press/ and dips. Felt good to get a little moving in for the day.

June 22, 2019

Daily score: 8

Workout:

Mountain biking

6 hours, 30 miles, guessing around 5k feet of climbing


Finally!  A good long challenging ride and I held up great!  The ankle is slightly sore the next day but barely bothered me at all during the ride.  No crashes.  AND I felt like I had my usual energy level back.  I actually could have ridden a little bit further but we were out of food and water.  I so needed to get a good long ride in for my confidence a month out from the race and going in to next week in central Oregon where we're planning to ride everyday.  That's where the race is and we'll be riding as much of the route as we can.  They haven't actually announced the route yet because it depends so much on snow melt but we can speculate.  Thanks!

June 20, 2019

Daily score: 6

Workout:

Self directed movement screen.  Play around with all movements and let
me know if there are any limitations for prescription.
Squat and oly variations
hinge
upper pressing
upper pulling
dragging/pushing (prowlers)
twisting (sandbag over shoulder)
bodyweight (gymnastics, burpees, double unders, etc)
... keep this session to 60-90 minutes.  Make it hard enough that you
work up a little bit of a sweat, but not so hard that it feels like a
workout.  Report in

A) sqt snatch 1.1.1, rest 30”, sqt c and j 1.1.1, rest 30”, front squat x5, repeat x3

75/85/85 (snatch/c and j/fs) x3

B) 5 strict pull ups, rest 30”, 3 strict press, rest 30”, 5 DL, repeat x3

5, 85, 125 for all 3 rounds (pull ups unbroken)

C) sled pull 100ft and push back 100ft, x3

Sled plus 45#
Sled plus 90#
Sled plus 90# (pulled both ways to unload Achilles)

5 rounds:

10’ HS walk unbroken
3 sand bag over the shoulder 70#
5 burpees
20 double unders
3 CTB 
5 TTB

15:48

Felt so good to move.  Woke up feeling much better than yesterday.  Kept weights light.  Had some frequent light headedness.  I backed off the sled push and traded it for a pull just to spare any ankle stress since the ankle is feeling so good.  The only things that didn’t feel great: burpees made me really dizzy, and CTB and even more so TTB just didn’t feel great in my belly.   But I imagine all of that will improve by tomorrow.  I do work night shift tonight though. Such is life.  Thanks!

June 17, 2019

Daily score: 6 (tight Achilles, cramps)

Workout:

A1. Power snatch x1/hang squat snatch x1; rest 20 sec/rest 90 sec x4

75,85,90,95

A2. CTB pull ups; 12 reps AFAP x4; rest 90 sec

1:12
1:07
1:01
1:07


B1. Thrusters; 5, 5, 3, 3; rest 90 sec

85,85,95,105

B2. TTB; 15 reps AFAP x4; rest 90 sec

:55
:48
:50
:49

C1. Squat clean and jerk; 1.1.1x3; rest 90 sec

115 for all

C2. Strict hspu; amrap in 1 min x3; rest 90 sec

13,10,10

D. Hollow body rock; 45 seconds x5; rest 15 sec

30 on 30 off x5 (all bent knee)

E. Arch body rock; 45 seconds x5; rest 45 sec

30 on 30 off x5 all static holds 

Ironic that the two days before surgery I would have the worst cramps of my life.  Not to mention, super bloated.  Makes me even more happy to be getting it done.  Bummed that the ankle still isn’t 100%.  I just felt it in the Achilles today, kinda like I did when recovering from the break.  I was careful with it and tried not to overload it today.  I really needed to workout to blow off some steam and for stress management.  This workout felt like therapy and I’m so glad I did it despite how I felt prior to it.  Jumping down from the pull up bar felt bad on the ankle so I just landed on the good foot.  The clean and jerks were the hardest lift, just feeling icky in the low belly today.  I can’t do that long of a hollow body rock with that short of rest so I modified it to what I felt capable of today and it was still plenty challenging.  Same for the arch body rocks.  Rocking sounded awful so I just did holds.  Thanks!

June 16, 2019

Daily score: 8 (ankle felt way better on wakening)

Workout:

Mountain biking

2 hours (sandy ridge)


This was a really enjoyable evening ride.  I love this trail.  It's just so much fun and so beautiful.  It is just so rare in life for something so fun to be free.  And good for you!  I got to work on some technical skills and push the pace since it was a shorter ride.  The cool thing was- my ankle felt great!  The next day the achilles is slightly tight but no swelling or ankle pain.  Thanks!

June 15, 2019

Daily score: 6 (ankle still weird)

Workout:

A1. Squat snatch; 6 AFAP @75% 1rm x3; rest 10 sec

at 90#
done x3

A2. Ski erg 30 cals @tough pace x3; rest 1 min

done x3

B1. Squat clean and jerk; 6 AFAP @75% 1rm x3; rest 10 sec

skipped

B2. Ski erg 30 cals @tough pace x3; rest 1 min

skipped

C1. Ski erg 500m @90-95% x3; rest 10 sec

2:25
2:25
2:26

C2. Russian KBS; 15 reps AFAP x3; rest 20 sec

53#
62#
53#

C3. Back squat; 5, 5, 5; rest 3 min

105
115
115

D1. Rear foot elevated single leg squat; 6-8x2/side; rest 1min bw sides

x8/side x2

D2. Single leg RDL; 8-10x2/side; rest 1 min bw sides

25# x10/side x2


Snatching/ski erg went well.  The ski erg really lights up my low back muscles which definitely makes keeping tension in the catch of the snatch a challenge for me.  I think a good challenge though.  Definitely highlights a weakness of mine: keeping tension through the low back/belly in the catch while out of breath.  Ankle felt pretty okay snatching but then warming up for the cleans it just felt off and I had this moment where my brain just said- don't do this.  My low back was fired up too so not sure if that was part of it.  But I skipped that series.  Everything else went well, a very challenging grouping for me.  Thanks!

June 14, 2019

Daily score: 7

Workout:

A. HS walk skill work 15 min

done, 10-15 feet

B. Muscle up tech work 10 min

4 rounds of: 2 eccentrics, 3 toe spot, 4 russian dips

C1. Weighted pull ups; 2-3x4; rest 90 seconds

10#x3
15x3
20x3
22.5x2

C2. Strict press; 6-8x4; rest 90 seconds

65x8
70x8
75x8
80x6

D1. Bent over barbell rows; 6-8x4; rest 90 sec

95x7
95x7
95x8
100x6

D2. Bench press; 8-10x4; rest 90 sec

85x10
90x10
95x9
95x8

+
10 min amrap:
4 burpees
3 strict pull ups
2 strict ring dips
1 deadlift @80% 1rm

DL at 220#

6 rounds +4 +3 +1

Felt great to get some good HS walk practice.  Muscle up work seemed productive too, I have a better set up for the russian dips now.  It took all I had for the dead lifts in the wod, the ring dips got hard too.  Thanks!

June 13, 2019

Daily score: 6 (post night shift and ankle still a tad off)

Workout:

Indoor bike:
15 min easy warm up

done

+
10 seconds @100%
easy ride 50 seconds
x5
2 min easy ride
x3

done

+
15 min amrap:
6 jump switch lunges
30 seconds tough bike ride

18 rounds +6 +18 seconds

+
15 min easy cool down

done

+
A. Tall kneeling KB halos; 5 slow controlled rotations in both
directions x3; rest 1 min

35# kb x5 each way x3

B. Tuck ups; 20 reps x3; rest 90 seconds

done

C. DB side bends; 12-15x3/side; rest 1 min bw sides

50# DB x15/side x3

So strange how both today and yesterday the ankle has felt the worst during the warmup and then kinda better after the workout.  Swelling is almost gone.  Felt good to put some time at high effort in on the bike after such a sissy ride on sunday.  Ab work went well, I like all those things.  Thanks!

June 12, 2019

Daily score: 7 (just the lame ankle)

Workout:

A1. Power snatch; 1.1.1x3; rest 20 sec/rest 90 sec

85, 85, 85

A2. CTB pull ups; 10 reps AFAP x3; rest 90 sec

:33, :38, :27

B1. Thrusters; 5, 5, 5; rest 90 sec

85, 85, 85

B2. TTB; 15 reps AFAP x3; rest 90 sec

:32, :40, :46

C1. Power clean; 5, 5, 5 (TnG); rest 90 sec

95, 95, 95

C2. Strict hspu; 15 AFAP x3; rest 90 sec

: 56, 1:02, 1:31

D. Hollow body rock; 30 seconds x5; rest 30 sec

done

E. Arch body rock; 30 seconds x5; rest 30 sec

done

I neeeeeded to workout.  Ankle still felt mildly achy, I think it's mostly related to the achilles.  It didn't feel great stretching in the warm-up but not real bad either.  Nothing really jumped above a 3-4/10 on the discomfort scale.  And now, a few hours after, if anything, it feels better!  I was a little timid with the weight and tried to keep a lot of tension and pretty static on the lifts.  TTB fatigued faster than I expected.  I could do 5, 5, and the the third set of 5 would end up breaking down to singles.  HBH series was painful.  Everything else went really well.  Excellent HS walk session in my warm-up.  Amazing how much better I am at that when my arms aren't recovering from anything.  Thanks!

June 9, 2019

Daily score: 6 (ankle)

Workout:

Mountain biking

(8-mile and Knebal springs)

16 miles and 3000 feet of climbing, 3 hours


I can't complain about this day because I could have been working, so it's definitely a win.  However, my ankle did keep us from riding 30+ miles which was the plan/goal.  It was a beautiful day and the trails are in perfect condition.  I just couldn't crank on the ankle at all climbing or in attack position on the way down.  It would feel 'not good' around the medial side and into the achilles.  I was very careful and just rode slower and in an easier gear.  I would say last night, after riding, it was about a 5/10 on the 'something is wrong' scale and this morning down to a 2-3.  The swelling is almost gone this morning.  It wouldn't worry me so much if it didn't shoot up the achilles.  My workout for today doesn't look like anything that would hurt it but I am debating taking the day off.  Will see how things feel this evening.  Still no clue what I did to it to begin with!  Thanks.

June 8, 2019

Daily score: 6 (ankle still swollen, quads sore)

Workout:

Swim 10 min easy warm up
+
10 min amrap:
25 kick on back in streamline
25 kick on front in streamline
25 swim arms only
25 swim

4 rounds (i think)

+
300 continuous 3 breathe rest swim

done

+
Sprint swim 25 @100%
rest 30 sec
x4 sets

:19-:22 seconds

+
Swim 10 min easy cool down

PM
30 sec max distance ski erg
30 sec rest
Amsap hanging L hold
rest 2 min
x3 sets

128m/15 seconds
130m/11
125/12

+
30 sec max distance ski erg
15 sec rest
45 sec side plank per side
rest 2 min
x3 sets

130/done
133/done
127/done

+
30 sec max distance ski erg
30 sec rest
amsap Top of pull up isometric hold
rest 2 min
x3 sets

128/23 seconds
134/20 seconds
126/20 seconds

+
A. HS walk skill work tech work 15 min

done

B. Muscle up skills and drills 15 min

done

Swimming felt great, love the arms only swimming.  Ankle felt fine kicking.  Still messing around on the ski erg trying to figure out how to be the most efficient/powerful.  HS walking was just okay today.  I can tell some of the fear is creeping back in after not doing it for a week.  Muscle up drills went just okay too.  I have definitely lost some strength there.  Ankle swelling seemed to go down with movement but now a few hours later it seems a little sore.  Got a surprise day off tomorrow and plan to ride, hoping it holds up!  Thanks!

June 7, 2019

Daily score: 8 (except for swollen ankle)

Workout:

A. Overhead squat; 6, 6, 6, 3, 3, 3; rest 90 sec

95, 95, 105, 110, 115, 120

B. Squat clean x1/hang squat clean x1/front squat x2 - 1 complex on
the min for 12 min (increase load every 3 sets so the last 3 are heavy
and tough)

85, 85, 85
90, 90, 90
95, 95, 95
100, 100, 100

C. Clean grip deadlift; 12, 12, 12; rest 2 min

125, 140, 155

D. Push jerk x3/split jerk x1; rest 1 min x5 complexes

105, 115, 115, 115, 120

E1. Strict press; 3x3; rest 90 sec

85, 75, 80

E2. Weighted pull ups; 2.2.2x3; rest 20 sec/rest 90 sec

10, 10, 10


I was stoked to finally get to move again.  But strangely my right ankle, the one I broke started swelling on thursday.  It mostly was just sore from being swollen.  Not sure if it was from walking barefoot on the beach or what?!  I can't remember doing anything to it and feel like I've had the most sedentary set of days I've had in a year.  Anyhow, it felt totally fine during this workout.  I felt amazing getting back in the gym, by myself, my music, moving weight.  Writing this the next day, my quads are super sore and that's after swimming and doing the next days session.  Loved the jerk complexes, so fun.  The first set of strict press at 85 something felt wrong in my left shoulder so I backed off the weight and all was good.  Thanks!

June 1-5, 2019

Surf trip:

Surf didn't cooperate but we paddled out and got what we could out of it.  Also did a lot of relaxing.  I feel re-charged and ready to go!