April 30, 2020

Daily score: 7 (tight right hip)

Workout:

20 seconds assault bike @90% max output
rest 1 min
20 secnods max reps bar facing burpees
rest 1 min
x8 sets

done, 90+ cals on bike/ 6 burpees per round

+
20 seconds ski erg @90% max output
rest 1 min
20 seconds battle ropes
rest 1 min
x8

done, 5 cals/round on erg

+
mobility work 20-30 min

done, much needed

All went well.  Woke up with such a locked up right hip that my right low back felt like it was pulling.  I figured out it was a hip thing versus back during mobility when I could barely get into an external rotated femur stretch.  I worked it out and things feel better but I'll need to stay on top of it.  Thanks!

April 29, 2020

Daily score: 7 (best night of sleep in a loooong time last night, shoulders kinda sore)

Workout:

A. Power snatch x1/hang squat snatch x1/OHS x1 - 1 complex on the min
for 12 min (building load as you go, keep it where it is tough, but
confidence building in that it doesn't hurt the back/hip)

65x2
70x3
75x7

B. Power clean x1/hang squt clean x1/Front squat x1 - 1 complex on the
min for 12 min (same instructions)

75
80
85x3
90x7

C. Double barrel front squat; 5, 5, 5; rest 2 min

65, 45, 45

+
3 rounds for time:
16 sandbag front squats
16 DB box step overs 35#/hand
16 lateral box jump overs 20"

13:05
(8/8, 6/5/5, 8/8 on db step overs)

Barbell work went well.  Worked on speed and stability in the bottom of the squat.  Front and overhead squats sure do feel way better than back squats.  The double barrel things was SO HARD.  And by that I mean hard to maintain tension in my lower back/core.  What a challenge...legs were burning a little too by rep 5.  What a tough wod...mostly the DB step overs.  I managed the squats and  box jumps unbroken.  The box jumps were the rest :).  I did the today versus the bike intervals because we just decided to head out to central oregon for the weekend to find some better weather and open trails to ride!  Planning to ride friday and saturday and then I'll do the throwdown on Sunday when we get back.  Thanks!

April 28, 2020

Daily score: 8 (low motivation, felt lazy, but once I got going, felt great)

Workout:

A1. Strict press; 5x5; rest 90 sec

75, 80, 80, 80, 80

A2. Weighted pull up; 2-3x5; rest 90 sec

20x2x5

B1. Bench press; 5x5; rest 90 sec

85, 95, 95, 95, 95

B2. Bent over barbell rows; 5x5; rest 90 sec

95x5x5

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

6, 4, 5

D. Freestanding hs hold and hs walk tech work 20 minutes

done, worked on the press two foot kick up, brief static holds prior to walking, and TURNS!!!

E1. Hollow body hold on GHD; amsap x3; rest 1 min

30, 30, 30

E2. Arch body rock; amsap x3; rest 1 min

30, 30, 30

Was impressive how low my HSPU numbers were after all the other stuff.  I thought HS work might be a struggle too but I had a great day!  This is the very first time I have ever successfully turned and kept walking!!! Soooo excited.  I feel like all the work on the static holds and strength/control gained in my shoulders working that press drill has really really help my control while walking.  Such a good feeling to still be improving at something I love.  Core was shot at the end of this.  Thanks!

April 26, 2020

Daily score: 7

Workout:

Outdoor day

Mountain biking


This was somewhat of a miraculous day.  I had worked the night before and was up all night so took a nap in the morning and hence didn't have enough daylight to drive somewhere that would be legal to ride.  So we were just going to ride our mountain bikes up and down the hill on the road from home for exercise/intervals/suffering.  We did one lap and on our way down the fire road saw a trail shooting into the woods and I said 'hey let's give it a go'.  We thought maybe we'd get 10 feet before the overhead was too low or the trail just disintegrated...but-no!  It was the entry to a pretty epic trail system!  In OUR backyard!  It felt like magic, like stepping into Narnia.  And it's good single track too!  Tough stuff with features, jumps, burms.  A tad muddy this time of year but should dry out nicely.  And lots and lots of opportunity for exercise with punchy ups and step downs.  It's going to be an absolutely amazing asset.  Challenging enough to help me develop as a rider and plenty of trail to not feel like you're riding in circles...AND- it's right here!  I could ride it after work in the summer.  So exciting.  Made me feel free again in the middle of feeling so stifled.  So full of gratitude and excited for what the magical forrest will give to my in my future.

April 25, 2020

Daily score: 8 (feeling great!)

Workout:

Throwdown workout
* Modify bar muscle ups to CTB pull ups

Gary:
15 minute amrap
3 bar mu (ctb)
6 hspu
12 pistols

8 rounds plus one ctb
(Ctb and hspu’s all unbroken)


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


35x10/side x2

B1. Band resisted frog pumps; 30 reps with 1 sec pause at the top x2; rest 1 min


30x2

B2. Single leg isometric hip thrust; 30 secons x2/side; rest 1 min


30/side x2

B3. Seated pike lift; 20 reps with 1 sec at the top of each rep x2;
rest as needed

20x2


Pistols got hard in the wod.  Smallest sets I did were 8/4 or 6/6 though.  Super happy to have done all the ctb and hspu’s unbroken.  Also had some good hs walking in my warmup.  I think all that hs press drill work I did has really helped my stability and control.  Glute work went well.  I felt well worked out at the end of this one.  And wow- I put my score in on the TTT app and couldn’t believe some of the scores I saw...so many amazing athletes.  Thanks!

April 23, 2020

Daily score: 7

Workout:

A. Sumo deadlift; 5x5; rest 2 min

135, 145, 155, 165, 175

B. Zombie squats; 8-10x4; rest 2 min

85x8x4

C1. Back rack barbell russian step ups; 14 alt'ing reps x3; rest 2 min

45x14x3

C2. DB single leg RDL; 8-10x3/side; rest 2 min

35#x8/side x3

+
3 sets @100% effort:
30 seconds battle ropes
20 TTB
15 wall balls
10 burpees lateral over DB
rest as needed to repeat intensity and speed from set 1

3:32
3:24
3:29

Sumo deadlifts felt better in my hips and low back than they ever have.  I think I could definitely go heavier next time.  Zombie squat put me right in that great position the sandbag does.  Put all the stress on the legs where it should be.  I wish I could always feel like that squatting, leg effort versus back stress.  The kick up on the step ups was the hard part, great balance challenge, loved it.  Wod series went well.  The last set I had to do 7 quick singles to finish out the TTB.  Feels good to be back at it!  Did this today versus bike intervals because I thiiiink I'm gonna get to mountain bike again tomorrow.  Thanks!

April 22, 2020

Daily score: 7 (ankle still weird but fine during this whole workout)

Workout:

A. Push press; 5x5; rest 75 sec

85, 90, 95, 100, 105

B1. Bench press; 3x3; rest 30 sec

95, 105, 105

B2. Strict hspu; amrap in 90 sec x3; rest 3 min

5 (strangely hard), 5, 7 (better)

C. HS walk skill work and volume building 20 minutes

Around 150 feet walked

+
EMOM 20 min:
1- 12 sec sprint on the assaul bike
2- 15 sec side plank per side
3- 12 sec row sprint
4- Hollow body rock 20 seconds

Done


Everything felt good other than the strict hasp's.  I couldn't believe how hard they felt today, just felt heavy.  HS walking felt way more controlled.  My shoulders were shot my 18 mins or so though.  WOD was a nice pace.  Thanks!

April 21, 2020

Daily score: 6 (ankle is being weird again)

Workout:

outdoor opportunity!  Mountain biking 90 minutes, new trail that was on private property


Felt so get to get out in the dirt and forrest.  Felt a little out of bike shape but not terrible.  Always a little different to ride trail that's totally unfamiliar.  Right ankle just feel temperamental but I'm working through it.  Thanks!

April 20, 2020

Daily score: 7 (but traps and shoulders/neck sooo sore)

Workout:

20 min amrap:
10 sandbag front squats
25 foot two arm DB OH walking lunges 35#/hand
10 DB step overs 35#/hand
25 foot two arm DB OH walking lunges
10 calories ski erg

3 rounds +10 +25' +10 +18'

+
A1. Barbell hip thrusts; 20 reps w/ 1 sec pause at the top of each rep
x3; rest 1 min

75# x20 x3

A2. Standing band hip abductions; 15 reps x3/side; rest 1 min

15/side x3

A3. Weighted sorensen holds; 30 seconds x3; rest as needed

20# x30" x3

Amazing how sore, even to the touch my traps are.  Even the front of my neck, up to my chin.  Handstands felt pretty impossible during the warm up so I let them go for the day.  The OH lunge in the amrap was SO hard!  I think just d/t the muscles still recovering.  That movement at that weight is usually challenging but nothing like it was today.  I fought to not break up anything in the amrap. Did each piece unbroken.  Was good to suffer and work hard.  Glad to be back at it.  The leg series after was also great.  Thanks!

April 18, 2020

Daily score: 8 (before, wiped after ;)

Workout:

Quarantine Classic

1) iso hang and 5rm shoulder to overhead one

45 seconds and 135#


2) squat cleans and max snatch one

7 cleans at 105#
105# (90, 95, 100)


3) DL/hspu one

40 DL's at 105
40 kipping hspu's
30 DL's at 135
10 strict hasp's (went down on the 11th but didn't come up, capped)


4) power snatch/box jump one

7 rounds plus 5 snatches, capped
(4/4 on all the snatches, 65# 20 inch)


We had planned on riding today but the weather was pretty bad.  I neeeeeded to be aggressive and move and do something hard.  I threw out the idea of trying to do all 6 of these workouts in one go to Marc and he was game (I love him).  We did what we could and were somewhere over 2 hours in when we decided we hard hurt ourselves well and could stop and feel good about it.  Especially since we haven't been training super intense lately.  Super happy about cleaning 135 and jerking it 5 times.  I think that was my best performance.  Felt good to move the barbell.  I mostly focused on good form and tension and not being reckless with this whole idea.  Went lighter on the DLs to be smart.  The snatch/box jump one probably hurt the most, which was great, satisfying to put that effort out there.  Thanks for putting this together!

April 16, 2020

Daily score: 7

Workout:

Hill walk, 2 miles, 40 mins

CrossFit 2
10 min amrap:
3 power clean and jerk 95#
6 bar facing burpees
9 calories ski erg

exactly 5 rounds

Felt good to get outside and also move the barbell.  No problems.  Should be ready for new stuff on Sunday.  We think we found somewhere we can ride this Saturday.  Will let you know.  Would have done the TTT comp but I work nights this weekend!  Thanks!

April 13, 2020

Daily score: 8

Workout:

Gymnastics 2
A. Weighted pull ups; 3-4x5; rest 2 min

12x4
15x3x4

B. Tuck front lever hold; 30 seconds x4; rest 2 min

30x4

C. Negative strict muscle ups; accumulate 12 reps not for time

12

D1. Bulgarian ring rows; amrap x4; rest 2 min

5, 6, 5, 4.5

D2. Supianted grip inverted barbell rows; amrap unbroken x4; rest 2 min

6, 6, 5, 5

D3. Hinge rows; 10 reps x4; rest 2 min

10x4

Arms were smoked at the end of this one.  Felt stronger on the negative mu's this weak.  The hinge rows were bothering my right shoulder a little bit and I just had to split them up more and keep my elbows a little lower.  Feeling good.  Thanks!

April 11, 2020

Daily score: 6 (tight low back to begin with, probably d/t power washing a ton the day before)

Workout:

Structural strength 2
A. Sandbag front squats; max reps in 20 secnods x5; rest 40 sec

8, 8, 8, 8, 9

B. Sandbag front squats @25x1; max reps unbroken on this tempo (8 rep cap)

7

C. Back squat; 6-8x5; rest 3 min (increase loading from last time)

105x6x4 (skipped 5th set)

D. OH barbell walking lunges; 50 feet x4; rest 2 min

55, 55, 65, 65

D. Strict press; 5x5; rest 2 min (increase weight from last time)

75, 80, 85, 85, 85

E. Bent over barbell rows; 8-10x4; rest 2 min

85x9
85x8x3

Woke up with a really tight low back.  When I finally made the connection to all the power washing I had done before, it made sense.  Cool thing- I did 8 reps of the two foot kick up to freestanding handstand in my warmup!!!  I have the video but it's basically my ass in the air a lot because I had bootie shorts on.  Next time- pants and 10 reps!  I'd like to work some press to handstand progressions :).  Back felt great squatting the sand bag and then terrible back squatting.  It's hard to even express in words but it's just so uncomfortable for me (back squats).  105 felt heavy and I bailed on the last set because it was starting to feel on the brink of badness.  I took some videos to show the difference in my effort/positions.  Lunges felt no problem.  Everything else went well and back has just been tight but not painful.  Thanks!

April 9, 2020

Daily score: 8 (feeling some energy coming back into my spirit)

Workout:

Hill walk outside- 30 mins

CrossFit 1
15-12-9-6-3-6-9-12-15
Toes to bar
Row calories
Single arm DB power snatch

35# DB
27:15 (smallest set on TTB was 3, all snatches alternating and unbroken)

This was another workout that is seeming just a little easier than the heaviness I've felt since Bailey died.  I'm off work for a few days too which helps.  This WOD was tough!  I remember 35# DB snatches being my jam but today they were challenging.  Felt good to breathe heavy and sweat.  Thanks!

April 8, 2020

Daily score: 7

Workout:

Gymnastics 1
A. Strict hspu; amrap unbroken x4; rest 2 min

11, 9, 8, 6

B. HS walk tech work 10-15 min

done, some off the wall walks, 2 feet kick ups, walks

C. Strict ring dips; amrap unbroken x5; rest 2 min (turnout at the top
of each rep)

5, 5, 5, 4

D1. Bench press; 8-10x4; rest 90 sec

85x8
85x10
85x8
85x9

D2. DB push press @41x1; amrap unbroken 35#/hand x4; rest 3 min

6, 6, 5, 5

E1. Hollow body hold; 1 min x3; rest as needed
E2. Side body arch hold; 45 sec x3/side; rest as needed
E3. Arch body hold; 1 min x3; rest as needed

done, without splitting up!

Great workout!  Good to get some consistency this week.  Feel less stressed and more settled in to our new reality.  This packed a punch, I gave it all my best.  The core series was a burner and I'm proud of how I held up.  Thanks!

April 7, 2020

Daily score: 8

Workout:

Structural strength 1
A1. Isometric deadlift pull; 7 seconds x5; rest 20 sec (put a weight
on the bar that is far above your 1rm so you can pull on it without
budging it.  Then strip to your working weight)

7 seconds x5

A2. Deadlift; 5x5; rest 2 min (increase weight from last week)

175x5x5

B. Barbell hip thrusts (put a miniband around your knees); 10-12x5;
rest 2 min (1 sec pause at the top.  Same weight as last time for 2
more reps)

105 x12
105 x10
105 x11x3

C1. Banded frog pumps; 40 reps x2; rest 1 min

40 x2

C2. Side laying banded clamshells; 30 reps x2; rest 1 min

30/side x2

C3. Single leg hip thrusts; 15 reps x2/side; rest 1 min

15/side x2

Got some good sleep and was off today and it's beautiful outside.  The only 'problem' I have is not being allowed to surf or ride.  What's crazy is people are still allowed to golf!  Alas.  This workout went really well and packs a good punch.  Thank you, made me feel like I'm still gonna make some gains.  

April 5, 2020

Daily score: 7

Workout:

A:  hill climb x3

approx 3 miles/one hour/steep...14% average grade

B:  handstand work x15 mins

shoulder taps, 2-foot kick ups

C: 3 rounds, not for time

10 foot HS walk
15 sandbag squats #70
3 weighted pull ups 15#

done

It was a beautiful day and I knew I needed to get some sunlight and fresh air. The hill we live on is such a perfect climb.  And then I just added some movements I felt like doing.  And now I'm back at work but feeling way better than I did when I left yesterday.  Thanks!

April 3, 2020

Daily score: 7

Workout:

A:  hill walk
B:  handstand work

CrossFit 2
21-15-9
DB devil's press 35#/hand
50-50-50
Feet DB front rack walking lunge
double unders

13:57 (used 25# dbs)

This was a great workout.  14 minute wod that packed a punch.  I can barely do one devils press with 35’s without jerking under it so went with 25’s and they were still tough.  Thanks!

April 2, 2020

Daily score: 7

Workout:

A: hill walk (about a 1.5 mile hike around home)

Run wod 1
3 rounds for time:
400m sandbag run
20 sandbag step ups 20"
20 sandbag squats
20 in place sandbag lunges

38:06
(more of approx 600m WALK with 70# sandbag)

This was a great challenge.  In and out of rain and lots of different ways of carrying the bag.  The step ups were probably the hardest.  I've gotta say, the squats are hard, but feel soooo good on my back.  It's as though hugging the sand bag while squatting pulls me into the right position.  It feels stronger, more glute participation, wider stance.  It feels so different than how I squat with a barbell on my back.  Different in a good way, like 'comfortable' with all the focus on the muscle working instead of 'uncomfortable' position issues.  I hope that makes sense.  Felt really good to workout and do something 'hard' that was different than the kind of 'hard' work has been this week.  Thanks!