January 30, 2020

Daily score: 7 (back felt good today)

Workout:

Bodybuilding day
A. Front lever lat pull down; 18 reps x5; rest 2 min

85x18
70x18
60x18
65x18x2

B. Straight arm band pull downs; 18 reps x5; rest 2 min

32x18
27.5x18x4

C1. Seated cable rows; 12-15x5; rest 90 sec

55x15
60x15
65x15
70x15
70x15

C2. Bent over thumbs up reverse flies; 15-20x5; rest 90 sec

5x20
5x16
8x15
5x15x2

D. Adductor side plank in TRX; 30 seconds x6/side; rest 30 sec

30/side x6

E1. Stability ball DB torso twists; 20 reps x3; rest as needed

with 25# plate

E2. Warrior pose torso twists; 5 reps in both directions x3/side; rest as needed

done

I was off work today and I think that was better for my back.  Work sucks: lead, hard floors, awkward lifting, broken chairs I refer to as death traps.  I'm much encouraged by how I feel this evening and am hoping this will be better in a couple weeks and I can hit it hard as planned.  Hip is 100% now.  I plan to work handstands a bunch everyday in Maui.

This workout was great.  My arms were pumped.  Elaine gave me some tips on what straight arms for pushing down on the bar/rings actually means and I realized I cheat a lot by bending at the elbow slightly.  I did better today actually keeping my arms straight on the band pull downs.  It's amazing how much more capable I was doing the adductor side planks on the TRX this week.  It felt nearly impossible last week.  I was definitely shaking on the last 2 rounds.  I did the stability ball twists as seated russian twists to use more weight and not worry about the back slipping.  Felt great.  Thanks!

January 29, 2020

Daily score: 6 (back)

Workout:

Gymnastics class


The back issue is a bummer.  The muscle spasms seem to have relaxed but now I'm left with the instability feeling I had a few years ago.  I made a doctors appointment for when I get back from Maui.  Just want to be sure those fractures I have haven't slipped anymore and then think what direction I want to go with training.   But I'll cross that bridge when I get there.

I was unable to do the hollow body variety floor warm up in class d/t back.  We worked Russian dips and some difficult ring row/transition drills and some swing work on the rings.

I had to miss working out last night d/t stupid work but will make it up today.

Thanks!

January 27, 2020

Daily score: 6 (back)

Workout:

A. Snatch grip deadlifts; 5x5; rest 2 min

105, 125, 135, 135, 135

B. Clean grip RDL; 8-10x5; rest 2 min (use straps for grip)

135x10
135x10
135x10
145x10
145x10

C1. Single leg hip thrusts; 10 reps x3/side; rest 1 min

10/side x3 upper back on 2 abmats

C2. Star plank; 30 seconds x3/side; rest 1 min

15/15 R/L
20/15
15/20

C3. Banded frog pumps; 20 reps x3; rest 30 sec

20x3

D1. Weighted Sorensen hold; 30 seconds x2-3; rest as needed to full recovery

30x3 bodyweight

D2. Seated pike lifts; 25 reps x2-3; rest 1 min

25x3

D3. Seated single leg pike lifts; 25 reps x2-3 rest 1 min

25/leg x3

D4. Straddle pike lifts; 15 reps x2-3; rest as needed to recovery

15x3

I worked 10 static HS holds in warm up as well as a few cossack squats.  This was the first time the left hip has felt good in the cossack squat!  Yay!  I also did the 10 banded ice cream scoopers that are the homework for gym class and felt stronger!
I had to wear a lead apron at work today and that wasn't great for my back.  It's the weight pulling me forward that is a problem.  I do find hinging forward if I have a braced spine.  DL's went great.  But for example, a sorensen hold was more 'weird'.  I had to really really squeeze my butt to unload the low back.  I couldn't do single leg hip thrusts on the bench, hurt to lower.  But I was fine with my back on two abmats on the floor.  The left leg was harder to keep the back and hip stabilized.  Star plank is soooooo freaking hard for me.  Those times were literally all I could do.  And not d/t back issues, just hard to keep the leg up.  Writing this the next day and back doesn't feel worse or better, so I think that's a win.  Thanks!

January 25, 2020

Daily score: 6 (back still off)

Workout:

Bodybuilding day
A. Weighted dip; 4-5x5; rest 2 min

4 bodyweight
4 bw
5 bw
4 with 3#
5 with 3#

B1. Front lever lat pull down; 4 reps x8; rest 90 sec

105x4
115x4
120x4
115x4x5

B2. DB bench press; 6 reps x8; rest 90 sec

40x6x8

C1. Bent over single arm DB rows; 8-10x4; rest 90 sec

35x8
35x10
40x8
40x8

C2. Standing single arm DB push press; 12-15x4/side; rest 90 sec

20x15x2
25x12
20x12

D1. Two arm DB pull overs; 10 reps x3; rest 1 min

15x10
20x10x2

D2. DB front raises; 15-20x3; rest 1 min

8x15x3

D3. Stability ball DB torso twists; 24-30 x3; rest 1 min

25#x30

25x24x2

The back tolerated all of this just fine other than the push press.  I had to do strict press instead.  It's been awhile since I worked dips and have lost a lot of strength there.  Loving the lat machine.  I definitely feel that it fills a niche I haven't been able to address.  I do not love the globo gym tho, it was soooo hot and stuffy and icky lol.  And their DBs are dumb.  They have these huge round ends and are awkward to handle.  But I'm adapting ;).  Stability ball twists were a little weird d/t guarding my low back so not sure I got a lot out of them but did my best.  I'm a little sore the next day in the shoulders but not bad.  I'm also at work so not moving much.  My back is way better than it was on Friday.  I would still say I can't do anything dynamic :( but I bet I'll be 100% in 2-3 days.  Also, we got some battle ropes for Christmas I've been meaning to tell you about...and the regular rope climbing rope too that I've had since the summer if you see a place to use those.  Thanks!

January 23, 2020

Daily score: 8 (a little less sore, mostly just abs)

Workout:

A. High hang power snatch; 1.1.1x5; rest 20 sec/rest 2 min

75, 80, 85, 90, 90 (tweaked back)

B. Deadlift; 5x5; rest 2 min (building sets to a tough 5, but not a 5rm)

skipped

C. Barbell hip thrusts; 10 reps with 1 sec pause at the top of each
rep x5; rest 2min

skipped

D1. Russian KBS; 20 reps x3; rest 30 sec

skipped

D2. Banded frog pumps; 15 reps x3; rest 30 sec

20x3

D3. Sorensen hold; 45 seconds x3; rest as needed to full recovery

skipped

E1. Seated pike lifts; 20 reps x2; rest 1 min

20x2

E2. Seated single leg pike lifts; 20 reps x2 rest 1 min

20/side x2

E3. Straddle pike lifts; 10 reps x2; rest as needed to recovery

10x2

I spent some time HS walking in my warm up.  Did a cumulative 60 feet.  I also did 10 banded ice cream scoopers in warm-up.  Sadly, I tweaked my low back on my last set of snatches.  I think I did it lifting it from the floor.  Stupid.  I tried to deadlift but bending down to the bar was pretty uncomfortable.  I tried to do hip thrusts but the lowering of the bar part was uncomfortable.  Sorensen holds hurt, I didn't even bother trying KBS.  I did the frog pumps and pike lift series with no trouble and then I rode the air bike for 10 mins/100cals.  Biking usually helps loosen up my back.  It'll be okay in a couple days I think.  It just seizes up when I try to bend over.  Good thing is hip is feeling better and snatching didn't bother it.  I'll keep you posted, but I'm not super worried.  I have tomorrow as a rest day and saturday as upper body bodybuilding, should be plenty of rest.  Thanks!

January 22, 2020

Daily score: 7 (sore abs/lats)

Workout:

Gymnastics class (12 weeks of muscle up work)

We did:
hollow body rocks, arch body rocks, candlestick to standing up out of a pistol squat, strict hollow body pull ups with static holds at top and working the negative, strict toe to bar with max hold at max height, skin the cats in a tuck with straight arms, banded ice cream scoopers, shoulder stretches.

Homework:
10 banded ice cream scoopers every workout day
shoulder stretches

I think my sore abs inhibited my ability to do strict toe to bar (it's my low abs and I think the ghd sit ups got them).  Everything else was fine.  I could feel my lats give in the skin the cats periodically, but I did a couple really good ones.  I liked the band ice cream scoopers because I can really feel that that is a part of the muscle up movement that I've very weak at.  Looking forward to getting stronger. Thanks!

January 21, 2020

Daily score: 8

Workout:

Bodybuilding day
A. Front lever lat pull down; 15 reps x5; rest 2 min
https://www.instagram.com/p/BgLWqOzhATx/?taken-by=coacheugeneteo

52x15
62x15
72x15x3

B. Straight arm band pull downs; 15 reps x5; rest 2 min
https://www.youtube.com/watch?v=AjCCGN2tU3Q
 * try to take the range a little higher than he shows in this video

37x15
32x15x4

C1. Seated cable rows; 12-15x5; rest 2 min

27x15x2
32x15
42x15
52x15

C2. Bent over thumbs up reverse flies; 12-15x5; rest 2 min

5#x12x2
5#x15x3

D. Adductor side plank in TRX; 30 seconds x5/side; rest 30 sec
https://www.youtube.com/watch?v=lBIcQzr-cQs (shown in video at 2:10)

Done 

Sooooo glad I'm not a globo gym rat and that I found CrossFit.  It's such a different place, lots of NOT working out lol.  But I loved this workout.  It really got muscles in a way I don't feel I've ever done in the garage.  My lats/triceps were burning and lead by the end.  Excited to get some results.  I can feel my right shoulder/side doesn't track as well and these movements give me the time to work on that too.  Side plank was hard on my knee with the band at the ankle so I had to move it in closer to the knee.  Looking forward to starting gymnastics class tonight!  Thanks!

January 20, 2020

Daily score: 8

Workout:

A. Strict press; 10, 10, 10, 6, 6, 6; rest 3 min

65, 70, 70, 75, 80, 82

B1. Wall facing hs hold; 30 seconds x3; rest 30 sec

30x3

B2. DB push press; 12-15x3; rest 30 sec

30x15
35x15
35x12

B3. Hand release push ups; amrap in 1 min x3; rest 3 min

20, 18, 19

C. GHD sit ups; accumulate 50 reps not for time in comfortable sets *
report in how this feels on hip complex

17, 16, 10, 7

+
Ski erg sprint 15 seconds @100%
rest 45 sec
15 seconds hollow body rock
rest 45 seconds
x10 sets

done


Felt soooo good to get back in the gym.  I felt the hip a little in the first round of DB push press and if I squated too deep on the ski erg...BUT, I don't think either thing flared it up.  Seemed pretty calm all night and I slept great.  The ghd sit ups didn't bother it at all.  Looking forward to my body building session today!  Thanks!

January 9, 2020

Daily score: 8

Workout:

10 min easy row

101 cals

10 min easy ski erg

103 cals


+
20-30 min additional skill work on any movements that have been released

Did some power snatches at 70#

Some work picking up, walking, dropping, and picking up the D-ball

I a bit sore here and there but no more than the usual.  As ready as I can be.  Most intimidated by the run. Just don't want to come in last...but honestly, just being vulnerable to put myself out there is a win.  Gonna give full effort and learn what I can about myself, my strengths, and my weaknesses.  Thanks!

January 8, 2020

Daily score: 8

Workout:

A. Squat clean x1/front squat x2 - accumulate 5 complexes @your 90% of
your opener load working on being as fast and explosive as possible

all at 120, hang squat cleans

+
Ski erg 500m for time

2:04

+
30 min meditation, visualization, skill work on any movements that
have been released

done

+ 

I ran about 3.75 miles, .7 of it with a 25# plate

Clean work was focused and valuable today.  I started out too hot on the ski and petered out a bit in the last 30 seconds.  Felt good though.  Running felt far but I needed to run the whole distance for confidence.  I run really slow but I did it.  Body still doesn't love running.  Joints/back ache.  I gonna call it as far as that goes for the week and hope for the best.  Enjoyed the mediation and visualization time.  Thanks!

January 7, 2020

Daily score: 8

Workout:

A. Passive hang 15 seconds + 10 unbroken toes to bar; rest as needed x3 sets

done, adjusted grip each time at 7 reps

B. Burpees; 15 reps AFAP x3; rest 3 min actively on assault bike bw sets

:38, :38, :36

C1. Side plank; 30 seconds x3/side; rest 30 sec

done

C2. Hanging L hold; amsap x3; rest 30 sec

:20, :20, :20

C3. Arch body rock; 30 seconds x3; rest 30 sec

done

C4. Hollow body rock; 30 secodns x3; rest as needed

done

+
Run 10 min easy cool down

Ran approximately 1mile, middle third with 25# plate

All of this went well.  Running with the plate is awkward but doable.  Shins are a bit sore from running yesterday but that's what I recall about the first few days running for me.  Tomorrow I will try a little more distance and more time with the plate.  Thanks!

January 6, 2020

Daily score: 6 (pretty okay after working last night)

Workout:

A. Squat clean x1/front squat x2 - accumulate 5 complexes @your opener
load working on being as fast and explosive as possible

140 hang power clean
140 fail hang power clean
140 hang power clean
140 power clean
140 power clean
140 hang squat clean

B1. Weighted pull up; 2-3x3; rest 2 min

20x3
26x3
28.5x2

B2. Strict hspu; amrap unbroken x3; rest 2 min

11, 12, 11

+
ski erg sprint 7 cals @100%
rest 1 min
x5 sets

:24 (at 10 resistance)
:23 (at 9)
:22 (at 8)
:23 (at 7)
:22 (at 8)

+
ski erg 10 min easy- switched to 2 mile easy jog

22 some odd minutes

+
added 30 mins mobility because I had the time and knew running was gonna hurt me

I may have picked too ambitious a weight to open with if I failed it huh?  I also wish I'd just picked one style and stuck with it.  So many thoughts...I'm trying to save my legs by power cleaning the opener but it's right at the limit of my power clean.  So should I just squat it in order to actually practice what I'll be doing on the heavier lifts?  Also, I think I'm a tad more likely to make the clean from the hang vs. floor, but it's hard to say.  I'm guessing the best option is to have a plan and not change it up each lift?  It's just my legs on the squat portion struggle.  I even tried a few split cleans at 125 after the other lifts but I think it's a little late to perfect that.  And seems risky...like I could fail and drop the bar on my leg.

Pull ups and hasp's felt strong this week and showed progress.  Hoping to get a chance to do some hspu's.  The one thing I think I have an advantage on.  Ski erg also felt great, I think an 8/10 is where I feel the most powerful.

Jogging went okay.  Weather was hilarious.  Blew my hat away.  I spent some time mobilizing after and am hoping to not be too sore.  I figure tomorrow I'll add in a few short stents with a 25# plate.

Thanks!

January 5, 2020

Daily score: 6 (tired)

Workout:

D-ball comp workout

10' time cap
4 RFT, alternating rounds with partner:

50' 100# D-ball push
6, 20' D-ball shuttles, dropping each 20'
50' 100# D-ball pull

7:47 (with Marc)
My rounds: 2:22, 2:21


This was not bad as far as time domain goes.  But it was a surprisingly effective way of blowing up my low back and legs.  It's going to be a matter of forcing myself to hustle because going slower doesn't actually help.  Pushing that damn ball is a pain in the ass if you ever wanna try it.  Thanks!

January 4, 2020

Daily score: 8

Workout:

A. Max Complex - 10 minutes to build to clean + 2 front squats.
Practice openers, amount of rest time between, approximate jumps.  I
would say 4-5 lifts each.  Lift 1 - confident you will hit it, lift 2
- confident you will hit it, but pushing your boundaries, lift 3- near
your pr, lift 4-5 depending on how lift 3 goes.  If it feels great, be
aggressive and aim for a pr on game day.  If not, just secure a number
you feel you'd be proud of based on your preparation

135, 145, 155 fail, 150 fail, all hang cleans

(natalie got 165)


+
3 rounds for time of "ski season" - use this as an opportunity to
practice syncing your burpees up and getting them as fast as you can.
As well get a stratgey for your ski paces.  I don't know if this is
each partner does 20 or you do 20 together, but my recommendation if
it is just 20 would be to sprint ~7 cals with two transitions and one
athlete during each one of the ski's getting a bit more rest time.
Strategize that together, you could also do 4x5 cals, but you'll have
to transition quickly to do that and it's not that much time on the
ski

12:41 (6 rounds, splitting ski 7-6-7)

+
Triple 50.  Hard to strategize this one without trying it.  Going to
really depend on how difficult the hang/TTB combo is.  My guess
looking at it is that will be a separator in this workout.

9:10 (15/15, 10/10 snatches, 5's on ttb, 10's on thrusters)

Such a productive practice session.  I thiiiiink I will be better from the hang than the floor for the clean.  I should have done 150 before trying 155...lesson learned.  I got under 155 but was too loose.  The ski workout was going so well we decided to keep going at do all 6 rounds.  Absolutely love the advice to do 7-6-7 on the ski, was perfect.  Really happen this one didn't flatten me.  The triple 50 was probably the hardest strategy wise, so glad we practiced.  The axle bar is hard to grip/clean after everything else.  Cutting back the times we have to clean it was key.  Thanks!

January 3, 2020

Daily score: 7

Workout:

Active recovery swim work 60-90 minute
* I believe you told me that the gymnastics class would start on the
week of 1/6 again with the muscle ups, so this will just be a place
holder this week as I feel going 4 hard days back to back here would
be silly and getting in the water periodically can be good.

This felt great, picked a different stroke every 10 mins and spent 15 at the end in the hot tub.  Thanks!

January 2, 2020

Daily score: 6 tired

Workout:

A. Hatch squat cycle back squats week 1/day 2


10 at 115
8 at 120
8 at 130
8 at 140

B. Hatch squat cycle front squats week 1/day 2


5 at 100
5 at 110
5 at 120
5 at 120

+
2 min max reps bar facing burpees
rest 2 min
2 min max reps burpees to 6" reach
rest 2 min
2 min burpee box jumps 20"
rest 2 min
2 min lateral burpees over the rower
rest 2 min
2 min max reps devil's press 20#/hand
rest 2 min
2 min max reps bar facing burpees


28, 28, 19, 24, 20, 25

+
cool down/stretching/mobility work 20-30 min

Done

Moved the recovery swim day to tomorrow to be rested for team wod.  Also had New Year’s Eve off d/t working late, so things have just shifted.  I had a weird back tweak on the first set of 8 back squats and took a few to roll out and check in with how I felt.  I carried on and am glad I did.  The rest of the squats were tough but I was super motivated to stay tight and keep good form.  Burpee  extravaganza was delightful, so fun I made Marc do it with me :).  Now I’m really ready for a swim day tomorrow!  Thanks!

January 1, 2020

Daily score: 7

Workout:

A. Muscle up tech work bar and ring 15-20 min


7-10 banded bar mu’s
30/arm, straight arm lat pull down with band in hollow body

B. HS walk skills and drills 15-20 min


5 rounds:
15 sec static hold
10 shoulder taps
5 steps each way lateral wall walks

2, 10 foot walks

C1. Bent knee L hold Strict pull ups; amrap unbroken x2; rest 2 min


3,3

C2. Bulgarian ring rows; amrap unbroken x2; rest 2 min


6,6

D. Kipping hspu; accumulate 25 reps


17/8, in 1.5-2 mins 

+
Ski erg 1 min for max cals immediately into
90 seconds max reps CTB pull ups


15 cals/14 ctb
16 cals/8 ctb

rest 3 min
Ski erg 1 min for max cals immediately into
90 seconds max reps TTB
rest 6 min
x2 sets

15 cals/ 15 ttb
15 cals/ 16 ttb

Deltoids were stupid sore today.  Felt pumped to work on muscle ups but arms just didn’t have the strength.  I wanted to do something useful so did the lat pull downs.  HS walking work went well.  Neck/traps were friend by the time I tried some walking so I stopped at 20 feet.  Really hard to engage lats in the L-sit.   Kipping hspu’s felt smooth and easy.  Somewhere in all this I got a major headache.  I think related to tension in my neck.  I powered through the WOD and took some Advil after and was fine.  Happy to have gotten one set on the ski at 16 cals.  I was smoked for the ctb after that though and had 3 no reps. Thanks!