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!
Thursday, October 31, 2019
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!
October 2, 2019
Daily score: 8
Workout:
Gymnastics class
So glad I made it to class tonight. Work was crazy and so was traffic so it took a lot of effort to get there. But it's so good for me to get out of my comfort zone and be pushed by other people and a coach. I even won the static HS hold competition today! We warmed up, worked some static holds with spotters then had a comp without spotters, stretched, and talked about practicing during the week. It was great. An hour always goes by so fast. I'm stoked though because I think I have the coach talked into being my partner for the comp I want to do in January. The masters division used to be individual but this year they changed it to a partner thing. We shall see! Thanks!
Workout:
Gymnastics class
So glad I made it to class tonight. Work was crazy and so was traffic so it took a lot of effort to get there. But it's so good for me to get out of my comfort zone and be pushed by other people and a coach. I even won the static HS hold competition today! We warmed up, worked some static holds with spotters then had a comp without spotters, stretched, and talked about practicing during the week. It was great. An hour always goes by so fast. I'm stoked though because I think I have the coach talked into being my partner for the comp I want to do in January. The masters division used to be individual but this year they changed it to a partner thing. We shall see! Thanks!
Wednesday, October 2, 2019
October 1, 2019
Daily score: 8
Workout:
Outdoor day
Mountain biking
20 miles, 3-4 hours
Amazing glorious fall day of riding! Really challenged my downhill and technical skills on a trail we rarely ride because it has to be shuttled. It was fantastic. My skills really improved with all the work in Scotland. Didn't crash and had a blast. This trail blows my mind. a solid 20 miles of beautiful fun single track. Thanks!
Workout:
Outdoor day
Mountain biking
20 miles, 3-4 hours
Amazing glorious fall day of riding! Really challenged my downhill and technical skills on a trail we rarely ride because it has to be shuttled. It was fantastic. My skills really improved with all the work in Scotland. Didn't crash and had a blast. This trail blows my mind. a solid 20 miles of beautiful fun single track. Thanks!
September 30, 2019
Daily score: 8
Workout:
#9
A. Squat snatch; build to a max
105
B. Squat clean and jerk; build to a max
135
C. Front squat; 3x3; rest 2 min
115, 125, 130
+
EMOM 9 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating
Done
+
EMOM 9 min
1- 4 devil's press 35#/hand * film so I can see. If needed, scale weight
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch
Done (35’s first round on devil’s press then 25’s)
+
EMOM 9 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side
Done with 35#
+
Row sprint 20 seconds @100%
rest 10 sec
x10 sets
Done, approx 1000m total
What a great workout. As unpleasant as it is to lose gains it was also satisfying to set some new max's that are accurate to the current state of my body. I'm excited to build on them again. I tried what we talked about to improve the devil's press but it was still a rough press out for me so I backed off the weight the second two sets. The single arm OHS's felt way better this week. Thanks!
Workout:
#9
A. Squat snatch; build to a max
105
B. Squat clean and jerk; build to a max
135
C. Front squat; 3x3; rest 2 min
115, 125, 130
+
EMOM 9 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating
Done
+
EMOM 9 min
1- 4 devil's press 35#/hand * film so I can see. If needed, scale weight
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch
Done (35’s first round on devil’s press then 25’s)
+
EMOM 9 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side
Done with 35#
+
Row sprint 20 seconds @100%
rest 10 sec
x10 sets
Done, approx 1000m total
What a great workout. As unpleasant as it is to lose gains it was also satisfying to set some new max's that are accurate to the current state of my body. I'm excited to build on them again. I tried what we talked about to improve the devil's press but it was still a rough press out for me so I backed off the weight the second two sets. The single arm OHS's felt way better this week. Thanks!
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