August 26, 2019

Daily score: 8

Workout:

#2
A. Handstand walk tech work 10-15 min

done, made it 15 feet twice!

B. Band assisted handstand hold; 30 seconds x12; rest as minimally as
needed bw sets

30 x12

C. HSPU with band support; amrap unbroken x4; rest 2 min

11, 12, 10, 10

D. Feet elevated back bridge hold; 30 seconds x6; rest as needed

30 x6

+
15-12-9
Ski erg cals
TTB

6:02

rest 3 min
9-12-15
CTB
Ski erg cals

8:14

+
Ski erg 10 min easy

102 calories

Felt a lot of progress on the HS walking today.  Just feeling more controlled and confident.  Loving the banded holds, what a great way to do them.  I was more tired this week by the time I got to the HSPUs, I think I had just spent more time upside down than last week since walking was more successful.  By the back bridges my wrists were getting sore.  Wods were fun, definitely broke down to singles on both.  But was happy to do the first set of chest to bar 3/3/3.  Thanks!

August 25, 2019

Daily score:

Workout:

#1
A. Back squats; build to a tough triple

135

B1. Front squats @3030; 12 reps x3; rest 90 sec (same weight or
greater than last week)

65 x12 x3

B2. Rear foot elevated split squat jumps 6 reps x3/side; rest 90 sec

6/side x3

A4. Singel leg RDLs; 8-10x3/side; rest 90 sec

35# x10/side x3

B1. Adductor side plank; 35 seconds x5/side; rest 30 sec

35/side x5

B2. Hanging L scissors; 10 reps with 2 sec pause in L and straddle x5;
rest as needed to recovery

10 x5

C1. Short hamring isometric; 35 seconds x2/side; rest as needed

35/side x2

C2. Single leg face up chinese plank; 35 seconds x2/side; rest as needed

35/side x2

C3. Seated 90-90 swivel hips to extension; 12 reps x2; rest as needed

12 x2

C4. 90-90 position lift offs; 6 reps internally rotating to lift the
back foot + 6 reps externally rotating to lift the front foot x2; rest
as needed

done

I realized I was going way to fast on the tempo for 3030 on the front squats.  Had them good and slow by the last set.  The single leg rdls were extra hard this week because my shins are still sore from the line jumps and jump rope last workout.  Everything else was good.  Thanks!

August 23, 2019

Daily score: 8

Workout:

#4
A. Standing single leg calf raises; 12 reps x4/side; rest as needed bw sides

done

B1. Band tib raises; 15 reps x4/side; rest as needed

done

B2. Band eversions; 15 reps x4/side; rest as needed

done

B3. Band inversions; 15 reps x4/sdie; rest as needed

done

C1. Standing band hip adductions; 15 reps x4/side; rest as needed

done

C2. Standing band hip abductions; 15 reps x4/side; rest as needed

done

C3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal
glute contraction on each rep x4; rest as needed

done

D. Single leg line hops; 10 reps lateral, 10 reps forward/back, 10
reps diagonal x3/leg
https://www.youtube.com/watch?v=VVjMY7QkCuI

done

E. Speed step jump ropes; 15 seconds max reps x10; rest 45 sec (only
count one foot at a time)

18, 20, 19, 19, 20, 20, 19, 19, 20, 20

First workout I've done fasted and felt great.  I was nervous about how the jumping would feel the next day on the ankle but it feels great.  Just anterior calf muscle soreness.  Thanks!

August 22, 2019

Daily score: 8

Workout:

#3
A. HS walk tech work 15 minutes * report in how this feels after hand
balancing work in session 2

done

B. Eccentric legless lowering on rope; 4 reps x6; rest as needed
 * climb up with legs.  Then lower yourself hand over hand. 1 rep =
taking your hand off and putting it back on the rope under your top
hand.  IF you are uncomfortable with this at a high height you can do
it one rep at a time close to the ground

4 x 6

C1. Strict press; 6-8x4; rest 1 min

70x8
75x8
80x6
80x6

C2. Ring to Chest isometric hold with tight body line; amsap x4; rest 1 min

14, 16, 14, 15

E3. Face pulls; 15-20x4; rest as needed

16, 17, 15, 15

E4. Side plank powell raises; 12-15x4; rest as needed

8# x12
8x12
15x15
15x12

Handstand walking did feel a bit more stable/confident.  I'm going to do my best to work the rebalancing often in Scotland.  Eccentric rope climbs were a fun challenge.  Rope isn't high enough to lower to a straight arm (which seemed harder anyway) but I could do 4 re-grips with bent arms and it was tough.  Everything else went well and I was sore the next day!  Thanks!

August 21, 2019

Daily score: 9

Workout:

#2
A. Band assisted handstand hold; 30 seconds x10; rest as minimally as
needed bw sets
https://www.youtube.com/watch?v=blQ6b4RSs8I

30x10

B. HSPU with band support; amrap unbroken x3; rest 2 min
https://www.youtube.com/watch?v=i5mUXZPjcGs

11, 16, 10

C. Feet elevated back bridge hold; 30 seconds x5; rest as needed

30x5

+
Ski erg sprint 30 seconds @100%
1 min max reps TTB

10

rest 90 sec
Ski erg sprint 30 seconds @100%
1 min max reps CTB

7

rest 90 sec
Ski erg sprint 30 seconds @100%
1 min max reps strict pull ups

5

rest 90 sec
Ski erg sprint 30 seconds @100%
1 min max reps TTB

10

+
Ski erg 10 min easy

109 cals

Loved the HS drills.  I feel like the banded holds are way more work than holding against the wall, great for strengthening through my forearms and fingers.  HSPU drill was cool too, never seen this!  I couldn't believe how hard all the pull up bar work was after going 100% on the ski erg.  I had to do singles of everything.  Thanks!

August 19, 2019

Daily score: 8

Workout:

#1
A1. Back squats @3030; 10 reps x3; rest 90 sec

65x10x3

A2. Front squats @3030; 10 reps x3; rest 90 sec

65x10x3

A3. Rear foot elevated split squats @3030; 6 reps x3/side; rest 90 sec

10#DB x6
20#DB x5 x2

A4. Singel leg RDLs; 8-10x3/side; rest 90 sec

35# DB x10 x3

B1. Adductor side plank; 35 seconds x4/side; rest 30 sec

Done

B2. Hanging L scissors; 10 reps with 2 sec pause in L and straddle x4;
rest as needed to recovery

Done

C1. Short hamring isometric; 30 seconds x2/side; rest as needed

Done

C2. Single leg face up chinese plank; 30 seconds x2/side; rest as needed

Done

C3. Seated 90-90 swivel hips to extension; 10 reps x2; rest as needed

Done

C4. 90-90 position lift offs; 5 reps internally rotating to lift the
back foot + 5 reps externally rotating to lift the front foot x2; rest
as needed

Done

Still a bit traumatized by how sore I was from all the squats I did last week when I did Coffey.  My quads seem to get sore so easy.  I stayed lighter on the squats and focused on good form and keeping the tempo.  I still noticed slowing on the way up on the last five reps of each set on both the back and front squats.  The adductor side plank was bothering the medial side of the up knee so I did them with my knee on the bench versus the ankle and it was way better and felt just as challenging.  Everything else went well.  Ankle has felt good for 3 days now!  I  have also been wearing Vans at work.  Maybe the flat rigid sole is more what I need versus my soft squishy shoes.  Thanks!

August 17, 2019

Daily score: 8

Workout:

#4
A. Standing single leg balance hold; accumulate 2 minutes per leg
 * Note: Difference this week is that you should straighten your leg
in front of you instead of holding it at 90 degrees

Done, with 10 attempts on right leg, 13 on left

B. Standing single leg calf raises; 20 reps x2/side; rest as needed bw sides

done

C1. Band tib raises; 15 reps x4/side; rest as needed

done

C2. Band eversions; 15 reps x4/side; rest as needed

done

C3. Band inversions; 15 reps x4/sdie; rest as needed

done

D1. Standing band hip adductions; 15 reps x4/side; rest as needed

done

D2. Standing band hip abductions; 15 reps x4/side; rest as needed

done

D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal
glute contraction on each rep x4; rest as needed

done

E1. Single leg deadlift; 6 reps x2/side; rest 30 sec

55# x6/side x2

E2. Rear foot elevated split squats; 8-10x2/side; rest 30 sec

20#kb at chest x10/side x2

E3. Front foot elevated split squats; 8-10x2/side; rest 30 sec

20#kb at chest x10/side x2

Unable to do 20 unbroken calf raises on the right side.  Had to break at 13.  It just gets weak and the raises gets lower and lower.  Single leg dead lifts are definitely harder on the right leg, balance mostly but not just in the lower leg/ankle, harder to balance in the hip area too.  Everything else was uneventful.  Thanks!

August 15, 2019

Daily score: 8

Workout:

#3
A. HS walk tech work 15 minutes

done

B. Negative L strict muscle ups; accumulate 10 reps

done

C. Muscle up transition drill; accumulate 15 reps
https://www.youtube.com/watch?v=kKeLJKPI1IY

done

D. Seated L legless rope pull ups with reach; Accumulate 8 reps on each side
 * sit on the floor in an L position.  Reach both hands up as high as
you can on the rope.  Maintain L position and do a pull up and reach
the bottom hand up the rope as high as you can get it and grip.  Then
lower your hand back to initial position and reset grip

right on top: 8 (2 with reach)
left on top: 8 (none with reach)

E1. Strict press; 6-8x3; rest 1 min

65x8x2
70x7

E2. Ring to Chest isometric hold with tight body line; amsap x3; rest 1 min

11, 13, 10

E3. Face pulls; 15-20x3; rest as needed

15x3 (yellow bands)

E4. Side plank powell raises; 12-15x3; rest as needed

5# x15/side
8 x12/side
5 x15/side

I don't know what's going on but some days I really feel like I'm getting worse at HS walking vs. better.  I do struggle to keep my elbows locked out and control things through the shoulders and wrists instead.  I'll just keep fighting.  10 feet is a long walk for me at the moment.  Negative L muscle ups were a cool challenge.  The muscle ups transition drill was not possible for me with a bigger box so I used the little one and felt like a got a lot out of it.  I was just barely able to do a couple reaches on the rope pull ups with the first two with the right hand on top, none with the left on top.  I did straight L pull ups for the rest of the reps.  Strict press at 65# has never felt so heavy after all the previous work.  The ring to chest holds were definitely the least favorite seconds of my day ;).  My arms/shoulders/lats are definitely sore the next day which is satisfying.  Ankle is still weird, pops, soreness that moves around.  I think I'm just accepting it.  Thanks!

August 14, 2019

Daily score: 7 (just a long night at work last night, body feeling good)

Workout:

#2
5 rounds:
30 seconds ski erg sprint @100% effort
10 strict pull ups
15 ring push ups
20 band good mornings
rest as needed bwtween rounds to maintain intensity

1) 3:16, 8 cals erg, doubles on the pull ups, 1:50 at end of pull ups, 9/6 push ups, purple band for gm's
2) 3:16, 8 cals, singles, 1:59, 10/3/2
3) 3:14, 8 cals, singles, 2:06, 10/5
4) 3:14, 8 cals, singles, 2:11, 10/5
5) 3:18, 8 cals, singles, 2:16, 10/5

+
Ski erg 10 min easy

103 cals

Perfect workout for a post night shift day.  I was impressed how hard the first pull up was right after the erg.  The 10th pull up was hard every time too.  I really enjoyed playing around with technique during my 10 mins easy on the ski erg to see what is most efficient.  I 'like' it, a lot better than the rower for sure!  Thanks!

August 13, 2019

Daily score: 6 (quads still sore, have to work tonight)

Workout:

#1
A. Hanging straddle L hold with small circles on one leg; 5 slow
controlled circles in both directions x3/leg; rest 1 min bw legs

done

B. Band resisted deadbugs; 5 reps x3/side; rest 30 sec bw sides

done

C1. Barbell 2" platform elevated reverse lunges; 16 alt'ing reps x2; rest 1 min

65#x16x2

C2. Single leg RDL; 8-10x2/side; rest 1 min

30# DB x10/side
35 x10/side

D1. Side lying band clamshell with hip extension; 8 reps x2/side; rest as needed

done

D2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 75
seconds x2; rest as needed

done

E. Overhead Lunge matrix; 6 reps on each leg; rest as needed
 1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge,
crossover lunge * same thing as last time except hold both hands
overhead

done

F1. Short hamring isometric; 30 seconds x2/side; rest as needed

done

F2. Single leg face up chinese plank; 30 seconds x2/side; rest as needed

done

F3. Adductor side plank; 30 seconds x2/sdie; rest as needed

done

The hanging straddle circles were challenging but felt much harder on the left leg in the external rotation.  It was just hard to keep the leg elevated, felt weaker.  Not sure the video shows it as much as I felt it.  Allll of the rest of this was challenging, especially the last series.  Upping everything to 30 seconds made things shake.  It's funny how I thought 20 seconds was my limit but turns out I was able to hang in for 30.  Tough though!  Thanks!

August 10, 2019

Daily score: 9

Workout:

Modified "Coffey" Hero Wod:

Row 800m
50 front squats 65#
50 bench press 95#
Row 800m
35 front squats 65#
35 bench press 95#
Row 800m
20 front squats 65#
20 bench press 95#
Row 800m
1 pull up

60:53

I managed to train on a day I thought I'd have to miss this week so I had this extra day and needed something to do.  I wanted a challenge but I didn't want to wreck myself since my hip and ankle are feeling so good.  I came up with this.  Not sure if you are familiar with it but it's meant to be running 800m versus rowing and the squats are meant to be back squats at 95 for women.  The bench is written at 95 for women and the last pull up is supposed to be a muscle up.  I wanted to keep good form and not be crippled so I chose front squats and light weight.  I stuck with the heavier bench and managed all sets of 5, shy one that I failed the 5th rep (I had a spotter).  Arms felt week at the breakfast table after and legs/quads are already sore this afternoon.  It was a great workout though, I enjoyed the grind.  All my rows were around 3:30.  Thanks!

August 8, 2019

Daily score: 8

Workout:

#3

A. Standing single leg balance hold (eyes closed, knee up at 90 degrees, arms crossed in front of chest); accumulate 4 minutes per leg

Done

B. Standing single leg calf raises; 15 reps x4/side; rest as needed bw sides

Done 

C1. Band tib raises; 15 reps x4/side; rest as needed

Done 

C2. Band eversions; 15 reps x4/side; rest as needed

Done 

C3. Band inversions; 15 reps x4/sdie; rest as needed

Done

D1. Standing band hip adductions; 15 reps x4/side; rest as needed

Done

D2. Standing band hip abductions; 15 reps x4/side; rest as needed

Done

D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal glute contraction on each rep x4; rest as needed

The left leg is a bit more stable on the single leg balancing.  I can tell the right calf is weaker on the calf raises.  Struggle some on the eccentric on the inversions and eversions on the bad ankle.  It’s harder to control it back.  Everything went well though.  Ankle has been feeling much better overall.  Thanks!

August 7, 2019

Daily score: 8

Workout:

#2
A. HS walk tech work 15 minutes

done, mostly static holds, practiced kicking up with alternating legs

B. Bar and ring muscle up tech work and attempts  15 min (film so I can see where these are)

done, all fails

C. Strict rope pull ups; amrap unbroken x6; rest 2 min (switch the top hand per set)

4 right
5 left
3 right
4 left
4 right
4 left

D1. Strict hspu; amrap unbroken x4; rest 90 sec

4, 6, 6, 6

D2. Neutral grip bent knee L strict pull ups; amrap unbroken x4; rest 90 seconds

3, 2, 2, 1

E1. Ring rows; amrap unbroken @2010 x3; rest 75 sec

11, 10, 9

E2. DB floor press; 12-15x3; rest 75 sec

35x15
35x15
40x13

F1. Elbow on knee external rotation; 12-15x3; rest 1 min

12x15
12x12
12x12

F2. Powell raises; 12-15x3; rest 1 min

8x12
5x15
5x15

I spent more time kicking into static holds than working on walking today.  Wrists were definitely feeling some strain toward the end.  Not terrible though.  Getting better at kicking with the other leg.  Was disappointed but not surprised that both my muscle ups have disappeared.  But I'm well aware that not working on them or doing them for months probably didn't help.  It'll be fun and motivating to get them back.  Shoulders were feeling tired by the time I kicked up for the hspu's.  Lats were more shot this week for the L-pull ups too.  Pushed the weights as best I could on the rest.  This is a solid workout, arms were shot at the end.  Love it.  Thanks!

August 6, 2019

Daily score: 6 (pretty sore glutes/hami's)

Workout:

2 hours mountain biking


Felt good to get back on the bike again.  This felt short.  It took my glutes/hami's a good 20 mins to warm up, I thought I might get a cramp in my right glute right out of the gate but it got better after it warmed up.  Still noticing some soreness in my wrists and right thumb from the race, not unmanageable though.  Thanks!

August 5, 2019

Daily score: 9

Workout:

Week 2
#1
A1. Seated stradde lift offs; 12 reps x3 w/ 2 sec pause at end range of each rep; rest as needed
A2. Band resisted bird dogs; 12 reps x3/side with 2 sec pause at end range of each rep; rest as needed

Done

B1. Feet and back elevated hip extension; 12 reps x3/side; rest as needed
B2. Hanging single leg alternating leg lifts; Accumulate 24 reps for quality x3; rest as needed

Done

C1. Side lying band clamshell with hip extension; 8 reps x3/side; rest as needed
C2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 75 seconds x3; rest as needed

Done

D. Lunge matrix; 6 reps on each leg; rest as needed
 1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge, crossover lunge

Done

E1. Short hamring isometric; 20 seconds x4/side; rest as needed
E2. Single leg face up chinese plank; 20 seconds x4/side; rest as needed
E3. Adductor side plank; 20 seconds x4/sdie; rest as needed

Done

First of all- Congratulations!  I just can't say it enough.  I know the whole experience had to have had a lot of ups and downs.  It hurt my soul to see Travis get cut by .001.  That builds character in a pretty painful way.  And then to see Will get hurt when he was kicking ass!  Ugh!  But watching Noah perform so well and show so much more maturity and grace under pressure was awesome.  I really enjoyed ready your thoughts on instagram.  Kinda felt like we got to discuss it all.  I am invested in CrossFit doing well too, I love this sport.  I'm proud of it.  I think they did some things better and some things worse.  I hope it all comes together over time.  Regardless, I am so so proud to be part of the TTT family and you all have my utmost respect.  Well done.

This workout:  when done with integrity and attention to detail is quite painful!  I especially found the E series challenging.  I know I'll be sore, glutes, core, hamstrings.  Love it.  I feel like I'm earning my way back to the bar.  I need this stuff.  I can tell by how hard it is.  Thanks!

August 2, 2019

Daily score: 9

Workout:

1) Legless rope climb (pulls), rest as needed, 8 foot HS walk, x5

6 pulls plus tapping the top/ 8 ft on 1st attempt
6 pulls/ 8 feet on 2nd attempt
6 pulls/ 10 feet on 2nd attempt
6 pulls/ 10 feet on 1st attempt
4 pulls/ 8 feet on 1st attempt


2)  Pause front squats, 3 seconds in the bottom, 3-5x5, rest 2’

35x5
55x5
65x5
75x5
85x3

Surf was choppy and weather was rainy so we decided to workout and head to the beach in the afternoon.  Plus- I had some CF Games to watch!  So exciting.  I decided to work on this stuff.  I did a legless rope climb after warming up and hanging the rope and was surprised I could do it!  I had intended to do pull ups on it but then thought ‘what the heck’ I might as well work legless from sitting on the ground.  The Games clearly have me pumped.  I did the squats to work on the position I wanna be powerful in in the bottom of a clean.  I worked light weight to really keep that vertical, tense, integrity. Now we are on our way and hope to at least get a couple good surf days.  Best of luck!  I’ll be watching!!!!!

August 1, 2019

Daily score: 8 (upper body soreness)

Workout:

#3
A. Standing single leg balance hold (eyes closed, knee up at 90 degrees, arms crossed in front of chest); accumulate 3 minutes per leg

Left leg: took 6 attempts
Right leg: took 5 attempts

B. Standing single leg calf raises; 15 reps x3/side; rest as needed bw sides

done

C1. Band tib raises; 15 reps x3/side; rest as needed

done

C2. Band eversions; 15 reps x3/side; rest as needed

done

C3. Band inversions; 15 reps x3/sdie; rest as needed

done

D1. Standing band hip adductions; 15 reps x3/side; rest as needed

done

D2. Standing band hip abductions; 15 reps x3/side; rest as needed

done

D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal glute contraction on each rep x3; rest as needed

done


Of note: my ankle was so sore and loose and seemed to pop a bunch the whole rest week.  Now, it feels great!  Clearly I just need to move.  And maybe give the bike a rest.  On the standing single leg balance, I could last longer on the right leg but wobbled more on the side.  Everything else went well, I stayed focused and tried to do it all legit, slow and controlled.  Had the Games on the speaker the whole time.  Thanks!