Daily score: 8
Workout:
A. Hatch squat cycle back squats week 1/day 1
115x10
130x8
140x6
150x4
B. Hatch squat cycle front squats week 1/day 1
100x5
120x5
120x5
120x5
C. Squat snatch; 5 singles @85-95% 1rm; rest as needed
100, 105, 105, 110, 110, four fails at 115
D. OHS; 10, 10, 5, 5; rest 2 min
75, 85, 100, 115
+
Row sprint 10 seconds @100%
rest 20 sec
5 DB thrusters AFAP 35#/hand
rest 1 min
x10 sets
all thrusters 11 seconds
1600ish cals/hr on rower
39 cals total
I felt my back muscles between sets on the back squats, just tight. Been awhile since I back squatted. Excited to work some leg strength. I persisted to try the 115 snatch because I was feeling good and each rep seemed to get better, I was so close everytime, just need more tension through my arms. OHS felt good. I was getting tired by about the 8th round on the row/thrusters. It was good to try and work moving faster through the thrusters. Thanks!
Tuesday, December 31, 2019
Monday, December 30, 2019
December 28, 2019
Daily score: 7
Workout:
A. 6 minutes from an empty bar to build to a 1rm clean and jerk (warm
up to openers, then rest 10 minutes and start from empty bar)
145 for both of us
B. Max reps strict hspu in 6 minutes (in order for reps to count,
other partner much be holding 100# D-ball in bear hug position)
60
C. Max reps toes to bar in 6 minutes (in order for reps to count both
athletes must be hanging from pull up bar)
92 (all sets of 5)
+
For time:
150 calories rowing (alternate every 15 cals)
100 bar facing burpees (alternate every 10 reps)
50 thrusters 65# (switch every 5 reps and both athletes must face the
same direction to practice transitioning)
20:38
10:12 (ski time)
5:27 (burpee time)
3:36 (thruster time)
We did this around 8am and I was feeling great but the heavy lifting just wasn't there. I did get under 150 but couldn't stand it up. HSPU's went well, Natalie can only do a couple strict so she kipped hers. I probably did 30 strict. We managed to stick with sets of 5 on the ttb and that felt pretty good. We chose to use the ski erg instead of rower since she doesn't have one at her gym and needed some exposure to it. I really love that machine. WOD was smooth...we also put fat grips and 70# on the thruster bar to make it like to the weight and axle bar in the workout they announced. Was just fine! Thanks!
Workout:
A. 6 minutes from an empty bar to build to a 1rm clean and jerk (warm
up to openers, then rest 10 minutes and start from empty bar)
145 for both of us
B. Max reps strict hspu in 6 minutes (in order for reps to count,
other partner much be holding 100# D-ball in bear hug position)
60
C. Max reps toes to bar in 6 minutes (in order for reps to count both
athletes must be hanging from pull up bar)
92 (all sets of 5)
+
For time:
150 calories rowing (alternate every 15 cals)
100 bar facing burpees (alternate every 10 reps)
50 thrusters 65# (switch every 5 reps and both athletes must face the
same direction to practice transitioning)
20:38
10:12 (ski time)
5:27 (burpee time)
3:36 (thruster time)
We did this around 8am and I was feeling great but the heavy lifting just wasn't there. I did get under 150 but couldn't stand it up. HSPU's went well, Natalie can only do a couple strict so she kipped hers. I probably did 30 strict. We managed to stick with sets of 5 on the ttb and that felt pretty good. We chose to use the ski erg instead of rower since she doesn't have one at her gym and needed some exposure to it. I really love that machine. WOD was smooth...we also put fat grips and 70# on the thruster bar to make it like to the weight and axle bar in the workout they announced. Was just fine! Thanks!
December 27, 2019
Daily score: 8
Workout:
A1. CTB pull ups; 15 reps x3; rest 30 sec
:57, :53, :59
A2. 100 double unders AFAP x3; rest 30 sec
2:26, 2:12, 1:59
A3. 15 burpee box jumps AFAP 20" x3; rest as needed to full recovery
to repeat effort from set 1
1:19, 1:34, 1:27
+
3 rounds for time:
10 cals assault bike
5 sandbag over shoulder
3 deadlift 215#
8:15 (100# D-ball)
+
Row 15 min easy cool down
done
The first series was a good experiment to see what kind of sets were fastest on the du's. Found quick sets of 15 were fastest. I was on the floor at the end of all three sets of burpee box jumps. WOD was good, managed unbroken DL's on the first 2 rounds and singles on the last. Thanks!
Workout:
A1. CTB pull ups; 15 reps x3; rest 30 sec
:57, :53, :59
A2. 100 double unders AFAP x3; rest 30 sec
2:26, 2:12, 1:59
A3. 15 burpee box jumps AFAP 20" x3; rest as needed to full recovery
to repeat effort from set 1
1:19, 1:34, 1:27
+
3 rounds for time:
10 cals assault bike
5 sandbag over shoulder
3 deadlift 215#
8:15 (100# D-ball)
+
Row 15 min easy cool down
done
The first series was a good experiment to see what kind of sets were fastest on the du's. Found quick sets of 15 were fastest. I was on the floor at the end of all three sets of burpee box jumps. WOD was good, managed unbroken DL's on the first 2 rounds and singles on the last. Thanks!
Tuesday, December 24, 2019
December 24, 2019
Daily score: 8
Workout:
For time:
15 squat snatch 75#
15 squat snatch 95#
9:08 (one bar, 15 at 75# done at 2:00, started 95# at 3:00)
+
A. Squat clean and jerk; 10 singles @80-90%; rest 1 min
125, 135, 140, 140, 140, 140, 140, 130, 130, 130
B. Front squat; build to a 5rm
145
C. Clean grip RDL; 8-10x3; rest 2 min
85x10
95x10
105x10
Hands were sore today! Didn't realize what all I put them through yesterday. 75# snatches went by pretty easy then I failed my first rep at 95, doh! That was the only one I failed though. Clean and jerks actually felt great this week! Finally feeling some progress and strength building here. Front squats went better than I thought they would be. RDLs were fine other than my thumbs were sore to begin with! Thanks! Merry Christmas!
Workout:
For time:
15 squat snatch 75#
15 squat snatch 95#
9:08 (one bar, 15 at 75# done at 2:00, started 95# at 3:00)
+
A. Squat clean and jerk; 10 singles @80-90%; rest 1 min
125, 135, 140, 140, 140, 140, 140, 130, 130, 130
B. Front squat; build to a 5rm
145
C. Clean grip RDL; 8-10x3; rest 2 min
85x10
95x10
105x10
Hands were sore today! Didn't realize what all I put them through yesterday. 75# snatches went by pretty easy then I failed my first rep at 95, doh! That was the only one I failed though. Clean and jerks actually felt great this week! Finally feeling some progress and strength building here. Front squats went better than I thought they would be. RDLs were fine other than my thumbs were sore to begin with! Thanks! Merry Christmas!
December 23, 2019
Daily score: 7
Workout:
A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)
5 banded bar mu's with purple band
6 with black band
2 with red band
B1. Tuck front lever; 20 seconds x5; rest 40 sec
done
B2. Side plank; 30 seconds x5/side; rest 30 sec
done
B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec
15 per side (my max)
B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery
done
+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets
3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)
+
C. CTB tech work accumulating ~20-50 reps
3 sets of 12 in 3's:
1:40
1:26
1:17
I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings. This is progress to have had good success on a thinner band. The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black. I reallllly want to stop that movement pattern, it feels awful. Loved the core series, the best I could do was 15 seconds on the ring plank, so hard. Pretty much all my ttb were singles, maybe a few doubles here and there. Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time. Shoulders/core were shot by the time for CTB, happy I made it through the reps I did. Thanks!
Workout:
A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)
5 banded bar mu's with purple band
6 with black band
2 with red band
B1. Tuck front lever; 20 seconds x5; rest 40 sec
done
B2. Side plank; 30 seconds x5/side; rest 30 sec
done
B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec
15 per side (my max)
B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery
done
+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets
3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)
+
C. CTB tech work accumulating ~20-50 reps
3 sets of 12 in 3's:
1:40
1:26
1:17
I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings. This is progress to have had good success on a thinner band. The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black. I reallllly want to stop that movement pattern, it feels awful. Loved the core series, the best I could do was 15 seconds on the ring plank, so hard. Pretty much all my ttb were singles, maybe a few doubles here and there. Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time. Shoulders/core were shot by the time for CTB, happy I made it through the reps I did. Thanks!
December 22, 2019
Daily score: 8
Workout:
TTT throwdown
For time:
50 DB pwr snatch (alt every rep)
100' DB OH walking lunge (alt every 25')
40 DB OHS (alt every 10 reps)
75' DB OH walking lunge
30 DB hang C&J (alt every 5 reps)
50' DB OH walking lunge
20 Single arm DB squat clean (alt every rep)
25' DB OH walking lunge
10 DB squat snatch (alt every rep)
17:24
35# DB
Don't know how I got three days behind, time has flown. This was actually really fun! Quite happy at doing sets of 10 on the OHS and the last 10 squat snatches unbroken. Perfect workout for the morning of a busy festive day. Thanks!
Workout:
TTT throwdown
For time:
50 DB pwr snatch (alt every rep)
100' DB OH walking lunge (alt every 25')
40 DB OHS (alt every 10 reps)
75' DB OH walking lunge
30 DB hang C&J (alt every 5 reps)
50' DB OH walking lunge
20 Single arm DB squat clean (alt every rep)
25' DB OH walking lunge
10 DB squat snatch (alt every rep)
17:24
35# DB
Don't know how I got three days behind, time has flown. This was actually really fun! Quite happy at doing sets of 10 on the OHS and the last 10 squat snatches unbroken. Perfect workout for the morning of a busy festive day. Thanks!
Saturday, December 21, 2019
December 19, 2019
Daily score: 8
Workout:
A1. Front squat; 8, 8, 8, 8, 8; rest 2 min
115, 115, 115, 115, 115
A2. Deadlift; 5, 5, 5, 5, 5; rest 2 min
185, 195, 195, 200, 205
+
21-15-9
Double russian KBS 35#
Double KB thrusters 35#
9:34
+
B1. Single leg RDL; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
B2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
+
15 min easy row cool down
done, 151 cals
Still feeling this one two days later, not terrible sore though. Great challenging workout. Squats and DLs definitely had my legs worked prior to the wod. That WOD was just so hard for me! The double kbs felt way more awkward than I imagined having never done that before, was challenging to get them to eye level. Thrusters were as expected. Was really happy to get it done and I'm sure I rested too much but it took all my courage to pick those kbs back up. The rest went well and then I was starving. Thanks!
Workout:
A1. Front squat; 8, 8, 8, 8, 8; rest 2 min
115, 115, 115, 115, 115
A2. Deadlift; 5, 5, 5, 5, 5; rest 2 min
185, 195, 195, 200, 205
+
21-15-9
Double russian KBS 35#
Double KB thrusters 35#
9:34
+
B1. Single leg RDL; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
B2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
+
15 min easy row cool down
done, 151 cals
Still feeling this one two days later, not terrible sore though. Great challenging workout. Squats and DLs definitely had my legs worked prior to the wod. That WOD was just so hard for me! The double kbs felt way more awkward than I imagined having never done that before, was challenging to get them to eye level. Thrusters were as expected. Was really happy to get it done and I'm sure I rested too much but it took all my courage to pick those kbs back up. The rest went well and then I was starving. Thanks!
Thursday, December 19, 2019
December 18, 2019
Daily score: 8
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
Total volume:
HS walk 60 feet
CTB 20
Kipping HSPU 40
Bar mu hips to bar 14
Ring mu drill 15
B fly pull ups 28
+
3 rounds for time:
Ski erg 20 cals
10 sandbag over shoulder
100# D ball
12:40
Nothing eventful with the gymnastics work. The wod was intimidating d/t that damn heavy D-ball but soooo glad I used the 100# one because I'm getting more comfortable and less afraid of it. I still feel like some of the lifts I do well and others feel so disjointed. Was a great test. Thanks!
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
Total volume:
HS walk 60 feet
CTB 20
Kipping HSPU 40
Bar mu hips to bar 14
Ring mu drill 15
B fly pull ups 28
+
3 rounds for time:
Ski erg 20 cals
10 sandbag over shoulder
100# D ball
12:40
Nothing eventful with the gymnastics work. The wod was intimidating d/t that damn heavy D-ball but soooo glad I used the 100# one because I'm getting more comfortable and less afraid of it. I still feel like some of the lifts I do well and others feel so disjointed. Was a great test. Thanks!
Tuesday, December 17, 2019
December 17, 2019
Daily score: 7
Workout:
A. Squat snatch; 5 doubles; rest 2 min (+5-10# from last week)
100, 100, 105, 105, 110 (failed second rep)
B. Squat clean and jerk; 5 singles (+5-10# from last week); rest 90 sec
135, 140, 140, 145, 145 fail
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 6 min (+5-10# from last week) 1rm push jerk
at 110, nearly died, completed in 8 mins
+
3 sets:
15 sec row @100%
50 double unders
5 heavy deadlifts (+5-10# from last week)
rest 3-5 min bw sets
35/15 on du's
195 on DL (all unbroken)
1:50
1:48
1:45
+
3 sets:
15 sec assault bike @100%
10 box jumps 20"
5 heavy front squats
rest 3-5 min bw sets
Workout:
A. Squat snatch; 5 doubles; rest 2 min (+5-10# from last week)
100, 100, 105, 105, 110 (failed second rep)
B. Squat clean and jerk; 5 singles (+5-10# from last week); rest 90 sec
135, 140, 140, 145, 145 fail
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 6 min (+5-10# from last week) 1rm push jerk
at 110, nearly died, completed in 8 mins
+
3 sets:
15 sec row @100%
50 double unders
5 heavy deadlifts (+5-10# from last week)
rest 3-5 min bw sets
35/15 on du's
195 on DL (all unbroken)
1:50
1:48
1:45
+
3 sets:
15 sec assault bike @100%
10 box jumps 20"
5 heavy front squats
rest 3-5 min bw sets
125 on front squats (all unbroken)
1:49
1:38
1:32
I had to do this workout from 7-9 in the morning which is a very unusual time for me to workout. I've always felt I have a harder time lifting heavy early in the day. I had a chiro/massage at 11a and wanted to get this done. It wasn't so bad. I didn't even get under the second snatch at 110. I did get under the last C and J rep at 145 but couldn't stand it up. The complex that felt crushing last week felt pretty damn hard with 5 more pounds. 'Nearly died' is slightly dramatic. I fell off the emom but managed to finish under 8 mins. The two wods went pretty well, happy to hold up moving heavy weight for this whole workout. Thanks!
Monday, December 16, 2019
December 16, 2019
Daily score: 9
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26x2x4
B. Towel pull ups; 60 for time in sets of 3 unbroken (let's try to go
faster than your time from last week)
12:50! ( just a little faster ;)
C. Strict hspu; amrap unbroken x5; rest 90 sec actively on ski erg bw sets
12,8,8,8,7
+
1 min on/1 min off for 10 sets:
10 wall balls
10 TTB
10 burpees to 6" reach
* start where you left off in the previous set and try to work at a
faster pace than you could sustain.
6 round + 10wb’s
Feeling good. I do still have a weird bump just on the left of my sternum from banging it on the bar working on bar mu’s last week. Getting a massage tomorrow and will have the chiro look at it. Towel pull ups were a complete different experience from last week. Shockingly so. Food/fuel matters. Also help to not have the sore neck/shoulder. Went hard on the wod and was shaky after. Felt good. Thanks!
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26x2x4
B. Towel pull ups; 60 for time in sets of 3 unbroken (let's try to go
faster than your time from last week)
12:50! ( just a little faster ;)
C. Strict hspu; amrap unbroken x5; rest 90 sec actively on ski erg bw sets
12,8,8,8,7
+
1 min on/1 min off for 10 sets:
10 wall balls
10 TTB
10 burpees to 6" reach
* start where you left off in the previous set and try to work at a
faster pace than you could sustain.
6 round + 10wb’s
Feeling good. I do still have a weird bump just on the left of my sternum from banging it on the bar working on bar mu’s last week. Getting a massage tomorrow and will have the chiro look at it. Towel pull ups were a complete different experience from last week. Shockingly so. Food/fuel matters. Also help to not have the sore neck/shoulder. Went hard on the wod and was shaky after. Felt good. Thanks!
Saturday, December 14, 2019
December 14, 2019
Daily score: 8
Workout:
Team Workout:
For time:
200 double unders (both athletes must complete 200 reps before moving on)
100 synchro wall balls
50 synchro TTB
100 burpee box jumps 20" (can break up reps however you like)
27:16
+
Skill work on muscle ups and bar muscle ups
done
We had fun with this. DU's might be the one thing I'm faster at than her, and I'm not all that fast. I think it took about 5 mins to get them done. We did sets of 20 on the wbs. 5's on the ttb until 30 then 3/2/3/2 then 10 quick singles. We alternated every 2 on the burpee box jumps. I was happy that we didn't have to much trouble sync-ing things. Thanks!
Workout:
Team Workout:
For time:
200 double unders (both athletes must complete 200 reps before moving on)
100 synchro wall balls
50 synchro TTB
100 burpee box jumps 20" (can break up reps however you like)
27:16
+
Skill work on muscle ups and bar muscle ups
done
We had fun with this. DU's might be the one thing I'm faster at than her, and I'm not all that fast. I think it took about 5 mins to get them done. We did sets of 20 on the wbs. 5's on the ttb until 30 then 3/2/3/2 then 10 quick singles. We alternated every 2 on the burpee box jumps. I was happy that we didn't have to much trouble sync-ing things. Thanks!
December 13, 2019
Daily score: 7
Workout:
A. Front squat; 2.2.2x5; rest 20 sec/rest 3 min (~3-5rm loading)
135x6x5
B. Sandbag over shoulder tech work 10-15 min
done, 20 reps alternating shoulders
+
20 min amrap:
12 calories assault bike
4 two arm KB snatch 35#/side
12 calories ski erg
4 devil's press 35#/hand
* (not sure if you have two KB's at that weight. If you don't,
perform 8 with 4 per side)
Workout:
A. Front squat; 2.2.2x5; rest 20 sec/rest 3 min (~3-5rm loading)
135x6x5
B. Sandbag over shoulder tech work 10-15 min
done, 20 reps alternating shoulders
+
20 min amrap:
12 calories assault bike
4 two arm KB snatch 35#/side
12 calories ski erg
4 devil's press 35#/hand
* (not sure if you have two KB's at that weight. If you don't,
perform 8 with 4 per side)
5 rounds +12+4+2 cals
Feeling more like myself again. It's been a hell of a week. Starting working meat and eggs back into the diet and feeling way better. Just gonna focus on sourcing food well and eating lots of veggies and being a smart omnivore :). We didn't want to adopt a dogma of vegan anyway, just wanted to try out eating majority plants but we both felt pretty drained at about week three so are listening to our bodies. Anyhow, I was happy to even feel aggressive and strong enough to nail the front squats. It was friday night after a long day and week at work and I gave it my all. Sand bag is starting to feel more familiar. The amrap wasn't too bad. I actually enjoyed the KB snatch movement. I have 2 35# kb's so did two arms at a time. Happy I can do the 35# devil's press now. It still pushing the envelope, no way I could do 40#. Dinner has never tasted so good after this one! thanks!
Thursday, December 12, 2019
December 11, 2019
Daily score: 5
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
I did 10 bar muscle ups, 6 with a medium band and 4 with a small band.
I felt better at work today but by the evening was feeling incredibly sluggish. I warmed up and was determined to make some bar mu progress. I had been watching bar mu videos all day. The medium band had seemed pretty easy a couple days ago but was harder tonight. I did figure out that the easier reps were the ones where I focused on pulling my hips to the bar and quickly. I failed one rep with the smaller band and banged my left chest into the bar pretty hard. I thought I was okay and tried another rep and made it but realized my sternum wasn't right. I have a contusion there and thus the pec muscles that attach there don't feel to great. I was going to work some CTB after but kipping on the bar didn't feel great. So I moved to HS walking but was just tired and sad for who knows what reason. So I called it a night and ate dinner and went to bed early. Sore in the chest the next morning but I do think it's better that last night. Hoping to feel normal for my workout tonight. Thanks!
Workout:
Self directed gymnastics skill work. Include practice on:
HS walk
Bar muscle ups
Ring muscle ups
CTB
Strict hspu
Kipping HSPU
I did 10 bar muscle ups, 6 with a medium band and 4 with a small band.
I felt better at work today but by the evening was feeling incredibly sluggish. I warmed up and was determined to make some bar mu progress. I had been watching bar mu videos all day. The medium band had seemed pretty easy a couple days ago but was harder tonight. I did figure out that the easier reps were the ones where I focused on pulling my hips to the bar and quickly. I failed one rep with the smaller band and banged my left chest into the bar pretty hard. I thought I was okay and tried another rep and made it but realized my sternum wasn't right. I have a contusion there and thus the pec muscles that attach there don't feel to great. I was going to work some CTB after but kipping on the bar didn't feel great. So I moved to HS walking but was just tired and sad for who knows what reason. So I called it a night and ate dinner and went to bed early. Sore in the chest the next morning but I do think it's better that last night. Hoping to feel normal for my workout tonight. Thanks!
Tuesday, December 10, 2019
December 10, 2019
Daily score: 6 (tired)
Workout:
A. Squat snatch; 5 doubles; rest 2 min (80-90%)
95 tnG, 100 tnG, 105 no belt, 105 belt (one hit, one miss), 105 belt
B. Squat clean and jerk; 5 singles @85-95% 1rm; rest 90 sec
135, 135, 140, 145, 145
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 10 min @75% 1rm push jerk
* if effort exceeds 9/10 or form breaks, add a 1-2 min rest period
at 105
2 min break after round 3
2 mins break after round 6
1 min break after round 8
+
3 sets:
250m row
50 double unders
10 bar facing burpees
5 heavy deadlifts
rest 3-5 min bw sets
Workout:
A. Squat snatch; 5 doubles; rest 2 min (80-90%)
95 tnG, 100 tnG, 105 no belt, 105 belt (one hit, one miss), 105 belt
B. Squat clean and jerk; 5 singles @85-95% 1rm; rest 90 sec
135, 135, 140, 145, 145
C. Power clean x3/front squat x3/push jerk x3 - 1 complex on the min
for 10 min @75% 1rm push jerk
* if effort exceeds 9/10 or form breaks, add a 1-2 min rest period
at 105
2 min break after round 3
2 mins break after round 6
1 min break after round 8
+
3 sets:
250m row
50 double unders
10 bar facing burpees
5 heavy deadlifts
rest 3-5 min bw sets
3:54, 3:33, 3:34 (rest 5 min and 4 min)
DL at 185, unbroken for all
I didn't sleep well last night, mind was racing. We had decorated for xmas and split a bottle of wine which maybe didn't help. And my neck was tweaked and I just couldn't get comfortable. Today I've been feeling really frustrated about macros and what to eat since I feel shitty and tired. But maybe that's not entirely to blame. There's a lot of factors I'm sure. Last week, thursday and friday were a 10/10 work stress. Patients bleeding out and trying to die. Then I worked saturday night and didn't sleep a wink. This workout just felt awful and heavy. The complex destroyed me. That and the double unders felt the most 'off'. I've been eating my normal protein amount but from different sources. I definitely could sleep better. I want to push my body too, I have the motivation, just felt so hard today. Shoulder/neck was feeling way better by the time I was working out, so that was a positive note. Hoping for a good nights sleep and a bounce back. Thanks!
December 9, 2019
Daily score: 6 (sore neck, mostly right into right shoulder)
Workout:
A. Weighted pull ups; 2-3x3; rest 2 min
15x3
20x3
25x2
B. Towel pull ups; 60 for time in sets of 3 unbroken (wrap a towel
over a pull up bar and grab on both sides)
23:32
C. Strict hspu; amrap unbroken x4; rest 90 sec actively on ski erg bw sets
8, 6, 6, 6
+
2-4-6-8-10-8-6-4-2
Unbroken thrusters 65#
unbroken toes to bar
9:46
I felt like I was on the cusp of tweaking my neck prior to this workout. All of the muscles are super sore, but I have been rolling it on a lacrosse ball, maybe I did too much of that. Anyhow, I took the towel pull ups pretty slow, trying to keep sets of 3 and not tweak anything. I noticed toward the end as my right arm got tired, the elbow wanted to flare out and I had to fight to keep it down. I was pleasantly surprised that HSPU's didn't seem to bother anything. I didn't go to the point of losing good form though. The ski erg felt great, a nice stretch and got blood moving through everything. Happy with how the thrusters felt in the wod. But it was tough to keep the ttb unbroken. After the first set of 8 I was basically doing singles but not coming off the bar. That was a good challenge for my grip and core. Playing around with my macros, trying to keep the protein closer to 2g/kg. Adding in occasional eggs, steak, and fish. Admittedly frustrated trying to figure out what is healthiest but also best for my performance and recovery. Thanks!
Workout:
A. Weighted pull ups; 2-3x3; rest 2 min
15x3
20x3
25x2
B. Towel pull ups; 60 for time in sets of 3 unbroken (wrap a towel
over a pull up bar and grab on both sides)
23:32
C. Strict hspu; amrap unbroken x4; rest 90 sec actively on ski erg bw sets
8, 6, 6, 6
+
2-4-6-8-10-8-6-4-2
Unbroken thrusters 65#
unbroken toes to bar
9:46
I felt like I was on the cusp of tweaking my neck prior to this workout. All of the muscles are super sore, but I have been rolling it on a lacrosse ball, maybe I did too much of that. Anyhow, I took the towel pull ups pretty slow, trying to keep sets of 3 and not tweak anything. I noticed toward the end as my right arm got tired, the elbow wanted to flare out and I had to fight to keep it down. I was pleasantly surprised that HSPU's didn't seem to bother anything. I didn't go to the point of losing good form though. The ski erg felt great, a nice stretch and got blood moving through everything. Happy with how the thrusters felt in the wod. But it was tough to keep the ttb unbroken. After the first set of 8 I was basically doing singles but not coming off the bar. That was a good challenge for my grip and core. Playing around with my macros, trying to keep the protein closer to 2g/kg. Adding in occasional eggs, steak, and fish. Admittedly frustrated trying to figure out what is healthiest but also best for my performance and recovery. Thanks!
December 8, 2019
Daily score: 6 (super sore quads, right shoulder, neck)
Workout:
Outdoor day - subbed some skill work
emom x 30 mins:
1-15' HS
2-3 banded bar muscle ups (purple band)
3-2 D-ball over the shoulder 100#
(repeat)
8/10 HS walks were 15 feet unbroken (2 were 10/5)
2 rounds on the muscle ups I failed 2 reps so only got 1
Volume: 150 feet HS walking, 26 mu's, 20 D-ball over the shoulder
There's not enough snow to ski but also too much snow to mountain bike. Plus, after my partner kicked my ass I'm super motivated to work skills and get strong fast for this comp. I needed to reassure myself on my HS walking and get more volume on the bar mu's (hoping to get some real ones without chicken wings) and then I needed to get over my intimidation of the 100# D-ball. So I worked all these things at an easy pace. So happy with the confidence and stability and consistency on the HS walking. Also, I feel like the banded muscle ups are helping me figure the timing out. The D-ball felt hard but doable. I had to lap it first then readjust my grip and go. All and all a successful day but pretty sore. My right shoulder is super sore from neck to lat, but I think it's just muscle. Thanks!
Workout:
Outdoor day - subbed some skill work
emom x 30 mins:
1-15' HS
2-3 banded bar muscle ups (purple band)
3-2 D-ball over the shoulder 100#
(repeat)
8/10 HS walks were 15 feet unbroken (2 were 10/5)
2 rounds on the muscle ups I failed 2 reps so only got 1
Volume: 150 feet HS walking, 26 mu's, 20 D-ball over the shoulder
There's not enough snow to ski but also too much snow to mountain bike. Plus, after my partner kicked my ass I'm super motivated to work skills and get strong fast for this comp. I needed to reassure myself on my HS walking and get more volume on the bar mu's (hoping to get some real ones without chicken wings) and then I needed to get over my intimidation of the 100# D-ball. So I worked all these things at an easy pace. So happy with the confidence and stability and consistency on the HS walking. Also, I feel like the banded muscle ups are helping me figure the timing out. The D-ball felt hard but doable. I had to lap it first then readjust my grip and go. All and all a successful day but pretty sore. My right shoulder is super sore from neck to lat, but I think it's just muscle. Thanks!
Saturday, December 7, 2019
December 7, 2019
Daily score: 6 (work emergency the night before, tons of stress)
Workout:
Partner practice for comp. Workout from previous year:
9-18-27
air bike cals
12-24-36
Synchro thrusters (55)
Synchro bar facing burpees
15 minute cap
We made it through 18 of the last 36 burpees.
My partner is amazing. I think I’m going to spend this comp just trying to keep up with her. Apparently she has a background in pole vaulting and that makes one badass. She has only been crossfitting a year and can do nearly everything (including hs walking) aside from muscle ups. She is working on bar muscle ups and I bet she’ll have them figured out in no time. And she’s strong. Anyhow, it’s good for me. I will definitely be pushed and give my all. I feel some pressure to get my bar muscle ups ironed out in case we need them so would be good to keep working that. We plan on doing a partner workout every Saturday until the comp. I can pull from last year or you can write us one :). Gotta get familiar with the possibilities of synchro pull ups, bar mu’s, burpees, thrusters. And then partner wall balls, 100# d ball, dB step overs, mat drags, ttb, and all the other usual suspects. They used weighted ropes last year for double unders and I don’t have one of those. But not sure it’s worth spending the $ or not...can’t say for sure they’ll use them again.
Oh and this workout gave me Fran cough. Was tough in all the ways.
Thanks!
Workout:
Partner practice for comp. Workout from previous year:
9-18-27
air bike cals
12-24-36
Synchro thrusters (55)
Synchro bar facing burpees
15 minute cap
We made it through 18 of the last 36 burpees.
My partner is amazing. I think I’m going to spend this comp just trying to keep up with her. Apparently she has a background in pole vaulting and that makes one badass. She has only been crossfitting a year and can do nearly everything (including hs walking) aside from muscle ups. She is working on bar muscle ups and I bet she’ll have them figured out in no time. And she’s strong. Anyhow, it’s good for me. I will definitely be pushed and give my all. I feel some pressure to get my bar muscle ups ironed out in case we need them so would be good to keep working that. We plan on doing a partner workout every Saturday until the comp. I can pull from last year or you can write us one :). Gotta get familiar with the possibilities of synchro pull ups, bar mu’s, burpees, thrusters. And then partner wall balls, 100# d ball, dB step overs, mat drags, ttb, and all the other usual suspects. They used weighted ropes last year for double unders and I don’t have one of those. But not sure it’s worth spending the $ or not...can’t say for sure they’ll use them again.
Oh and this workout gave me Fran cough. Was tough in all the ways.
Thanks!
Thursday, December 5, 2019
December 5, 2019
Daily score: (kinda all over sore/tired)
Workout:
A. Deadlift; 1.1.1.1.1x3; rest 10 sec/rest 2 min (lower each rep from the top)
185
195
205
B. Snatch grip RDL; 8-10x3; rest 2 min
85x10
95x10
95x10
C1. 10 sandbag over shoulder AFAP x3; rest 30 sec
70# x10 x3
1:19
1:11
1:07
C2. 15 sandbag thrusters AFAP x3; rest 30 sec
60# ish bag with handles
:37
:37
:36
all unbroken
C3. Seated box jumps; 1.1.1.1.1x3; step down/rest as needed to recovery
done to 24" box
+
Assault bike sprint 1 min for max calories
rest 6 min
x2
24, 23
Workout:
A. Deadlift; 1.1.1.1.1x3; rest 10 sec/rest 2 min (lower each rep from the top)
185
195
205
B. Snatch grip RDL; 8-10x3; rest 2 min
85x10
95x10
95x10
C1. 10 sandbag over shoulder AFAP x3; rest 30 sec
70# x10 x3
1:19
1:11
1:07
C2. 15 sandbag thrusters AFAP x3; rest 30 sec
60# ish bag with handles
:37
:37
:36
all unbroken
C3. Seated box jumps; 1.1.1.1.1x3; step down/rest as needed to recovery
done to 24" box
+
Assault bike sprint 1 min for max calories
rest 6 min
x2
24, 23
For as stiff as I felt this workout actually went pretty well. I was intimidated by the sandbag work, it's been awhile and I remember thrusters being soooo hard. So I chose to do them with my bag with handles that is a little lighter than the weird 70# bag that basically punches me in the face when I do thrusters. Let me know if those weren't legit sandbag thrusters. I want to challenge myself but maybe not give myself an uppercut. The sandbag over the shoulder was so difficult for me as per usual. And I think in the comp I may have to do 100#'s! Seems impossible. Can you see anything I'm doing wrong? I see people do these in one movement from the floor but I just can't seem to coordinate that. I have a 100# d-ball now that I'm hoping to work up to. They had d-balls last year at this comp. I also know from judging it that they judge pretty tight on jerking under the bag so I was trying hard not to do that. Bike sprints hurt...as always. Thanks!
December 4, 2019
Daily score: 7 (sore glutes)
Workout:
Gymnastics class
Lot of HS walking drills and some static holds. Then we worked some press to handstand drills and various leg circles/core work. I had a really great night, so long holds and walks. Thanks!
Workout:
Gymnastics class
Lot of HS walking drills and some static holds. Then we worked some press to handstand drills and various leg circles/core work. I had a really great night, so long holds and walks. Thanks!
Tuesday, December 3, 2019
December 3, 2019
Daily score: 7 (shoulders/abs kinda sore)
Workout:
A. Squat snatch; build to a max
110
B. Squat clean and jerk; 5 singles @80-90% 1rm; rest 90 sec
125, 130, 135, 140, 140
C1. Front squat; 6-8x3; rest 75 sec
105x8
115x8
115x8
C2. Strict press; 8-10x3; rest 75 sec
65x10
70x8
70x8
+
15 min amrap:
50 foot front rack DB walking lunge 35#/hand
6 two arm DB power clean and jerk
6 pistols
6 rounds +25 feet
Kinda frustrated to not hit 115 at least on the snatch. 110 felt pretty good though. It was my shoulders that just didn't feel great/strong in the catch today. Will keep fighting. Clean and jerks felt good. C series went well. The amrap was a killer! Pistols were the easy part. DB C and J's were hard. I did everything unbroken but it felt more challenging than it looked on paper. Body is definitely spent this evening (I did this today around noon). Good thing is I can relax and sleep in and recover. Thanks!
Workout:
A. Squat snatch; build to a max
110
B. Squat clean and jerk; 5 singles @80-90% 1rm; rest 90 sec
125, 130, 135, 140, 140
C1. Front squat; 6-8x3; rest 75 sec
105x8
115x8
115x8
C2. Strict press; 8-10x3; rest 75 sec
65x10
70x8
70x8
+
15 min amrap:
50 foot front rack DB walking lunge 35#/hand
6 two arm DB power clean and jerk
6 pistols
6 rounds +25 feet
Kinda frustrated to not hit 115 at least on the snatch. 110 felt pretty good though. It was my shoulders that just didn't feel great/strong in the catch today. Will keep fighting. Clean and jerks felt good. C series went well. The amrap was a killer! Pistols were the easy part. DB C and J's were hard. I did everything unbroken but it felt more challenging than it looked on paper. Body is definitely spent this evening (I did this today around noon). Good thing is I can relax and sleep in and recover. Thanks!
Monday, December 2, 2019
December 2, 2019
Daily score: 8
Workout:
A1. false grip strict pull up on bar; amrap unbroken x3; rest 2 min
4/5/5
A2. Single bar dips; amrap unbroken x3; rest 2 min
11/12/12
A3. Jumping bar muscle ups; 5 reps x3; rest 2 min
5/5/5
B1. Hanging L hold; amsap x3; rest 2 min
:22, :20, :15
B2. Strict hspu; amrap unbroken x3; rest 2 min
13!, 10, 9
B3. Plank hold on rings; 60 seconds x3; rest 2 min
60/60/60
+
4 rounds each for time:
10 lateral burpees over the bar
30 double unders
15 TTB
rest 90 sec bw sets
Workout:
A1. false grip strict pull up on bar; amrap unbroken x3; rest 2 min
4/5/5
A2. Single bar dips; amrap unbroken x3; rest 2 min
11/12/12
A3. Jumping bar muscle ups; 5 reps x3; rest 2 min
5/5/5
B1. Hanging L hold; amsap x3; rest 2 min
:22, :20, :15
B2. Strict hspu; amrap unbroken x3; rest 2 min
13!, 10, 9
B3. Plank hold on rings; 60 seconds x3; rest 2 min
60/60/60
+
4 rounds each for time:
10 lateral burpees over the bar
30 double unders
15 TTB
rest 90 sec bw sets
2:15
2:35
3:05
2:40
Loved the bar muscle up work. Curious- should I not be wrapping my thumb on the grip for these? I fought to not chicken wing at all on the jumping reps...those get hard too. It's definitely a pattern I need to change, I did well today. So happy to have big sets on the HSPU's. The plank on the ring definitely lit up some small muscle in my left lat...those are tough. My TTB was terrible on the WOD, even the first set. I could do two sets of three, but then barely eek out 2's and singles. Thanks!
November 30, 2019
Daily score: 8
Workout:
Throwdown workout
10-8-6-4-2
bar mu- HS walk 15' - squat clean thruster 105 - HS walk 15'
27:09
I chose to use a band for the bar muscle ups and scale the weight to 85 and to do the whole thing without a cap. I really wanted the practice HS walking under fatigue. Felt great to do solid mu's with the band and not chicken wing at all. Those got hard on the set of 6 and 4 even with the band. All of the HS walks I did 10/5 which felt amazing. I did have to control my breathing rate (not redline) in order to keep being able to walk. Squat clean thrusters were a pain in the ass even at 85, so glad I didn't do 105. Thanks!
Workout:
Throwdown workout
10-8-6-4-2
bar mu- HS walk 15' - squat clean thruster 105 - HS walk 15'
27:09
I chose to use a band for the bar muscle ups and scale the weight to 85 and to do the whole thing without a cap. I really wanted the practice HS walking under fatigue. Felt great to do solid mu's with the band and not chicken wing at all. Those got hard on the set of 6 and 4 even with the band. All of the HS walks I did 10/5 which felt amazing. I did have to control my breathing rate (not redline) in order to keep being able to walk. Squat clean thrusters were a pain in the ass even at 85, so glad I didn't do 105. Thanks!
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